Your newfound love of exercise has you wondering if running is dangerous for your knees, and you’ve already downloaded Strava to keep track of your progress. While many people worry about it, the majority of data points to it being healthy for joints.
A number of studies have indicated that runners are less likely to suffer from osteoarthritis (the irreversible wear of knee cartilage) than non-runners, and some experts believe that running may actually help your knee cartilage to become more durable.
Physiotherapist and head of Complete Pilates, Dr. Helen O’Leary, shared her thoughts on how running affects these joints. Interested in learning more about running form? Learn how to run effectively and with the right foot placement by reading our tips.
People believe that jogging is terrible for your knees because of the stress it puts on the joints or the strain it puts on them. Over short distances, the ‘force exertion’ required to walk and run may be the same.
The cause for this was revealed in short research published in the journal Medicine and Science in Sports and Exercise. During the research, 14 healthy adults were asked to walk or run on a moving platform that recorded the amount of force or load that was applied to each step. The time runners spend in the air and the length of their stride was found to counteract the three times greater impact on the knees while running than when walking, according to the research. Over the same distance, both running and walking produced the same amount of strain on the knees.
Running’s joint impact has long been a source of worry, although no evidence links it to an increased incidence of osteoarthritis in the knees. Researchers have shown that runners are less likely than non-runners to acquire osteoarthritis.
Running, for the majority of us, is not harmful to our knees. Contrary to popular belief, this actually strengthens them. We transfer up to three times our body weight through each leg when we run, “. That much weight is beyond most people’s ability to bear, so the bigger muscles in their legs, hips, and torso have to adapt and strengthen in order to compensate. This puts them in a better position to help support their joints.
Because of this, there are a variety of explanations. There is evidence that runners are less likely to suffer from osteoarthritis because of their lower BMI, according to researchers in the journal Medicine & Science in Sports & Exercise (MSSE).
.Another research published in the European Journal of Applied Physiology in 2016 indicated that running improved the knee’s internal environment, lowering inflammation and other indicators of arthritis.
Running appears to have a protective and helpful impact on knee joints rather than having a harmful effect. Osteoarthritis is less frequent in long-term runners, but there are a number of other common running-related ailments.
It’s called patellofemoral pain syndrome, or runner’s knee, and it’s a condition that causes discomfort around the kneecap. Your kneecap may not be properly aligned with the groove in your joint, which can lead to this type of pain. This problem can be caused by weak thigh muscles or repeated motions — basically, if you run too much and don’t perform enough strength training.
“Not only should you run, but you should also lift weights,” says the expert. As a result, our bodies will be better able to withstand the stresses of daily life. Calf raises, raised heel bridges, goblet squats, and planks (to name a few) are all exercises that may support your joints and reduce the risk of injury.
You should check your shoes if you’re experiencing knee pain when jogging. “In general, it’s best to size up,” Your motion, foot shape, and terrain should all be taken into consideration while purchasing running shoes.
How To Strengthen Weaker Knees
O’Leary recommends simple workouts you may do at home to strengthen your knees.
You should always keep in mind that you should work on strengthening your quadriceps, calves, and hamstrings in addition to your glutes and gluteal muscles. Bulgarian split squats, reverse Nordic curls, and single calf lifts are all excellent options. It’s important that our calves are strong and durable since they generate a large portion of the force we require to move.”
If you’re seeking an easy approach to developing your muscles at home, we recommend purchasing one of the finest resistance bands.
Running is a low-cost, accessible, and easy-to-learn sport. You won’t have more knee issues if you do this, according to research published in the American Journal of Preventive Medicine.
In order to avoid injury, you must take the proper measures and follow a progressive running plan, wear the correct shoes, and incorporate strength training into your routine.Take action right now if you’re doing everything correctly and still have knee discomfort.” Stop, rest, and freeze the discomfort if something is bothering you.” “When it happens for the first time, you can just chalk it up to a little ailment. It’s possible that by the second or third time, you’ll need to see a doctor or consult with an expert.”