Post Long Run Joint Maintenance Supplementation?
I didn't know where to post this here in the Medical forum or in the Old Geezer Forum 
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I'm getting some knee pain near the end and after my long run. Not injured knee pain, just "been running for a long time and you're not 25yo anymore" knee discomfort, I suppose you could say. Probably doesn't help that this run is 1mi flat, then 4mi up at 2-10%, 4mi down, 1mi flat. I may need to rethink that...
But anyway, any recommendations for me for post run maintenance, supplementation, etc?
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rich: post in the boomer forum!!!
just kidding.
post long runs or post intense runs: bathtub with ice and water. dunk for 5 minutes-7minutes, build up to 10minutes. 50-59 degrees, from waist down. some people wear a jacket or drink warm drink.
long runs: try running on trails vs. concrete. run like you bike, climbing dominant. you won't go very fast, but you'll get high yield work and strengthen your ankles and soleus/gastrocs. when this region is strong (from climbing), then it allows you to absorb shock for longer when eventually you run on the road, hills or flats. most of the knee soreness you describe comes from the pounding not being absorbed completely at the point where your foot contacts the ground. i'll run up echo mtn 2.5mile climb without stopping and it is the equivalent of 2loop hard effort around the rosebowl on concrete, with less damage to my tissues/joints.
supplementation: i am a fan of udo's oil 3-6-9 blend. basically, optimal ratio of omega fatty acids 3 and 6, which assist in pretty much all tissue/cell growth and division. just pour the oil on whatever you eat (follow instructions) and will ensure you have the necessary elements for repair/recovery/function. it's all natural organic. eating antioxidant containing foods also helps in the repair process. basically, the approach here is to let your body do what it is designed to do (i.e. repair/recovery, get strong) and simply give it the natural fuel it needs to do so.
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I'll second all of Gilberto's recommendations. Once I start my build into ultra season, I begin using Udo's Oil (2 Tbsp daily) to keep inflammation at bay and promote faster recovery. It's purely anecdotal, but I can definitely sense a lot more fatigue and tenderness when I get lax on using the oil.
Trails are always better than paved surfaces - that's pretty much a no-brainer (my forte). Last, but certainly not least, is the ice bath. It's simply the best way to flush your legs out after a hard run, and in the summer it does wonders for bringing your core temp down. Most people can't tolerate them, but I've found them to be refreshing (for mental fatigue) and a great opportunity to suck down some post-workout calories and get rehydrated.
Thanks, all. I'll pick up some of that oil and will sit in cold water after all of my hard runs. I also swim at the Rose Bowl a few hours after my run yesterday and actually did a little kicking to loosen things up. I'm doing a running focus, of sorts, for the next 5-6 days: going on a dirtbiking trip in AZ and UT, taking my running shoes and plan to run 45-60' every morning before we ride. I'll be in St George by Wednesday and plan to SBR every day while I'm there.
Trails and I don't do very well at all. My left ankle is very, very weak and I'm deathly afraid of rolling it again. Gilberto, I can run up Monrovia Canyon, very steep, then turns into a graded dirt road. But trails are out, much too risky for me and my IMWI plans.
enjoy the run focused days on your way to IMSG!
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Yeah, I've been building it up, going .5mi farther up the hill each week for the last few weeks. But it's also cambered the whole way up so that's another weird stress. It's the downhill that does it to the knees though but I'll just take it slow. I like the downhill for the stress to the quads and increased leg durability but the knees have other ideas. We'll see. Thanks for the tips!
Saturday-Tues I'm with about 50 most decidedly non-athletic motorcyclist types. 100% positive I'll be the only up at 5am to get in a 5:30am run
@Dave: it doesn't taste that great taken straight. Not "bad" but not good either, but you don't really taste it when it's on/in food. I put into smoothies, salads, etc. Will even mix a bit with olive oil for dipping with bread.
Both my wife and I have taken the glucosamine/chondroitin joint supplement tablets each morning (the Costco brand) for many years now. I began after reading that it seemed to help us older folks, and was highly recommended for runners. My wife started when she began to develop some arthritis issues. The supplements did seem to resolve her problems and she has continued on with the regiment.
I know there are varied opinions about these supplements, but they do seem to work for us. As a runner for over 34 years, and a triathlete for moving up on ten years, I have no joint problems. I have also read that they are not magic bullets and any relief comes after a month or so of taking the stuff regularly.
I will be interested in hearing what Penny and the other smarter and wiser ENers think about glucosamine/chondroitin supplements.
http://www.quackwatch.org/01QuackeryRelatedTopics/DSH/glucosamine.html
There may or may not be any scientific studies supporting the use of Glucosamine/chondroitin. I have many years of experience and definitely find it very helpful. I first started when I noticed very stiff/sore ankles/knees in the morning. It took about a month or so but one morning I woke up and noticed no stiffness. The only time the problems recurred was when I would figure I was OK and go a couple of weeks without. WHAM, symptoms back. Take/C for a few days and they go away. I am a firm believer...