Ayurvedic secrets to prepare your joints for the Comrades Marathon

PREPARING for a marathon is no small feat. It requires intense ambition and dedication. However, a major part of crossing the finish line involves a commitment to your health and well-being, especially that of your joints, which take the most amount of strain.

Ayurvedic practices can optimise joint health for runners. In this column, we explore science-backed Ayurvedic herbs, the benefits of Janu Basti for healthy knee joints, and some easy-to-follow dietary tips.

Why joint health matters for marathon runners?

Marathons put a significant amount of stress on joints, especially the knees, ankles, and hips. This is because repetitive impact can lead to inflammation, stiffness, or even injury if joints are not properly supported.

Top Ayurvedic herbs for joint strength (clinically supported)

- Shallaki (Boswellia serrata): Reduces inflammation and joint pain by blocking leukotriene pathways. Clinical studies have shown that it improves symptoms of osteoarthritis.

- Guggulu (Commiphora mukul): Enhances detoxification and supports joint lubrication. Clinical data has shown its effectiveness in relieving pain and stiffness in arthritis patients.

- Turmeric (Curcuma longa): Contains curcumin, a powerful anti-inflammatory compound that is comparable to NSAIDs in managing knee osteoarthritis pain. Turmeric is best absorbed when combined with black pepper.

- Guduchi (Tinospora cordifolia): Acts as an immune balancer and reduces inflammatory markers; this herb improves symptoms in autoimmune joint conditions.

- Nirgundi (Vitex negundo): This herb relieves joint swelling and pain when used topically as a poultice or as a decoction. It works by reducing pro-inflammatory enzymes and cytokines.

- Maharasnadi Kwatha: This is a classical Ayurvedic decoction for chronic joint pain and stiffness, it is especially useful in Vata-related joint disorders like osteoarthritis. 

Janu Basti: a targeted Ayurvedic therapy for knee health

Janu Basti is a localised Ayurvedic therapy where medicated warm oil is poured over the knee joint (janu sandhi) and retained within a dough boundary for a fixed duration. It is a key component of Snehana (oleation) and Swedana (sudation) used in managing osteoarthritis and other degenerative joint conditions.

How can it benefit marathon runners?

- Reduces knee inflammation and pain: The anti-inflammatory herbs found in some Ayurvedic oils, such as Bala, Ashwagandha, and Dashamoola, penetrate deep into the joint, which helps reduce swelling and pain.

2. Improves joint lubrication and mobility: The warm oil nourishes and lubricates the synovial membrane, supporting smoother joint movement and reducing crepitus. This is also helpful in restoring range of motion, especially after long-distance running.

3. Strengthens knee structures: Other oils like Ksheerabala Taila and Mahanarayana Taila contain herbs that support the bone and marrow tissues, providing deep nourishment to ligaments and cartilage.

4. Balances Vata Dosha: Endurance runners are prone to Vata aggravation due to overuse, dryness, and depletion of body tissues. Janu Basti helps to pacify Vata in the knee region, preventing conditions like osteoarthritis and stiffness.

5. Prevents degeneration: Regular Janu Basti acts as a preventive therapy for runners who want to maintain long-term joint health and prevent wear-and-tear injuries.

When Should Runners Use Janu Basti?

- Pre-race: For injury prevention, especially if there is a history of discomfort in the knee joints.

- Post-race recovery: To soothe inflammation, restore lubrication, and accelerate tissue healing.

- Maintenance: Once weekly or biweekly sessions for long-term joint care.

Ayurvedic dietary tips to nourish your joints

- Include foods that are rich in healthy fats, like ghee, sesame oil, avocados, and soaked almonds, which help lubricate joints and reduce inflammation.

- Stick to soups and stews that are easy to digest. Include bone broths in these meals as they are a rich collagen source- important for the health of connective tissues and joint stability.

- Avoid dry, cold, or processed foods like chips, crackers, or excessive caffeine because they can stiffen joints

Dr Tamlyn Govender is registered with the Allied Health Professions Council of South Africa to practise Ayurveda. Her Ayurvedic practice is in Pretoria East. Visit www.ayuhealthandwellness.com, or email [email protected]. To learn more or to get more health tips, follow her on Instagram, Facebook, and YouTube@ ayuhealthandwellness.

- Always consult a healthcare provider or Ayurvedic doctor before starting any of the treatments and herbs mentioned to ensure safety and avoid interaction with medicines.

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