Here’s the Lowdown on How Running Affects Your Knees
Lacing up and hitting the pavement for a run is great exercise. It can also be therapeutic, lower your stress levels, and boost your sleep quality, among other benefits.
But given running’s repetitive impact, it can be hard on your body, too. Many wonder whether running harms their knees, specifically.
This article investigates that question, finds the answer, and shares how to take care of your knees when you run.
Is running bad for your knees?
Running is not bad for your knees; running with poor form is bad for your knees.
In fact, most knee injuries caused by running are overuse injuries, meaning you’re putting more stress on your body than it can handle.
Whether that’s ramping up your training schedule too quickly or not resting enough between runs, running too many miles before your muscles, bones, joints, and cartilage are ready for more can increase your risk of injury.
SummaryRunning itself is not bad for your knees. However, other factors, such as running with bad form and running too much, can cause knee pain or injury.
What the science says
Quite a bit of research has investigated running’s effects on the knees (1).
One study followed a group of long-distance runners, as well as a nonrunner control group, for 18 years. Through a series of X-rays over the nearly two decades, researchers monitored for any presence of osteoarthritis in the knees.
The study results showed that running among healthy older adults was not associated with more prevalent osteoarthritis. In fact, at the end of the study, 20% of the runners showed signs of osteoarthritis, compared with 32% of the nonrunners (2).
Another study suggests that running may be beneficial for the knees.
Researchers used gait analysis and computer modeling to confirm that running does place a higher load on the knees than walking. Yet, it also causes the bone and cartilage of the knee to adapt, potentially leading to stronger knees overall (3).
And what if you already have knee pain? Is running completely off the table for you? Research says not necessarily.
A recent study including 82 middle-age volunteers looked at the short-term effects of long-distance running on knee joints using magnetic resonance imaging (MRI).
Pre-training MRIs showed signs of asymptomatic damage to several knee structures in the majority of the participants. After the marathon, the MRIs showed a reduction in tibia and femoral bone damage. However, the MRIs also showed patellar cartilage deterioration (4).
What does all of this mean? Don’t forgo running because you’re afraid it may cause knee pain. But, as with every activity, listen to your body. When pain occurs, investigate why it might be happening.
SummaryResearch has shown that running is not associated with increased knee pain. In fact, running is potentially beneficial to those who experience mild knee pain.
Variables that can make running harder on your knees
However, there are a few variables that can make running hard on your knees. These include:
Bad form, lack of strength, bad shoes, and running on surfaces that are too hard have the potential to make running harder on your knees.
Warning signs your knees may need attention
If you develop any pain around the knee — including above, below, or behind the kneecap — during a run, your body is trying to tell you something. Regardless of whether the pain is dull or sharp, the best course of action is to stop running and rest.
Some common knee injuries in runners include:
If knee pain stops you from running, apply ice to the area and take it easy. If after a few days’ rest your knee is still bothering you, see your doctor for further evaluation.
SummaryIf you experience any knee pain during a run, the best course of action is to stop, rest, and hang up your shoes for a few days.
Tips for protecting your knees when you run
Beyond running with proper form and wearing the right shoes, there are a few other things you can do to protect your knees while you run:
Progressing in mileage slowly, stretching, and wearing a knee sleeve are all ways you can protect your knees while you run.
The bottom line
Don’t let a fear of hurting your knees stop you from running. By taking the appropriate precautions — strength training, stretching, wearing proper gear, and being conservative in your training — the benefits of running may very well outweigh the risks.
Posted : 2024-05-28 13:56
Read more
- Obamacare Boosted New Moms' Access to Mental Health Care
- GSK Receives US FDA Breakthrough Therapy Designation for B7-H3-Targeted Antibody-Drug Conjugate GSK5764227 in Relapsed or Refractory Extensive-Stage Small-Cell Lung Cancer
- Healthy Eating for Teens: A Complete Guide
- Wegovy Helps Patients With Heart Failure Avoid Heart Attack, Stroke
- The Benefits of Starting Your Day with a Walk
- Depression and Military Families
Disclaimer
Every effort has been made to ensure that the information provided by Drugslib.com is accurate, up-to-date, and complete, but no guarantee is made to that effect. Drug information contained herein may be time sensitive. Drugslib.com information has been compiled for use by healthcare practitioners and consumers in the United States and therefore Drugslib.com does not warrant that uses outside of the United States are appropriate, unless specifically indicated otherwise. Drugslib.com's drug information does not endorse drugs, diagnose patients or recommend therapy. Drugslib.com's drug information is an informational resource designed to assist licensed healthcare practitioners in caring for their patients and/or to serve consumers viewing this service as a supplement to, and not a substitute for, the expertise, skill, knowledge and judgment of healthcare practitioners.
The absence of a warning for a given drug or drug combination in no way should be construed to indicate that the drug or drug combination is safe, effective or appropriate for any given patient. Drugslib.com does not assume any responsibility for any aspect of healthcare administered with the aid of information Drugslib.com provides. The information contained herein is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects. If you have questions about the drugs you are taking, check with your doctor, nurse or pharmacist.
Popular Keywords
- metformin obat apa
- alahan panjang
- glimepiride obat apa
- takikardia adalah
- erau ernie
- pradiabetes
- besar88
- atrofi adalah
- kutu anjing
- trakeostomi
- mayzent pi
- enbrel auto injector not working
- enbrel interactions
- lenvima life expectancy
- leqvio pi
- what is lenvima
- lenvima pi
- empagliflozin-linagliptin
- encourage foundation for enbrel
- qulipta drug interactions