To all the dedicated daily runners out there, AND everyone who has ever
debated starting – listen up, because science has just produced
some great news for you. Now, some folks might still believe that “running
is bad for your knees,” depending on who you talk to. Most everyone
has at some time in their lives been convinced of this all too common
myth; that while running is a fantastic cardiovascular workout, the constant
and repetitive pounding on the asphalt will wreak havoc on your knee joints
in the long run. Maybe this is the very reason why you have stopped running
as part of your daily workout, or why you’ve been hesitant to begin
jogging in the first place. But as it turns out, this popular notion is
nothing more than a myth.
A new study on the long-term effects of running found NO evidence connecting
it to the development of knee osteoarthritis. In fact, aside from not
harming the knee joints, running was shown to be
beneficial. Imagine that! All this time people have been leery that consistent jogging
and pressure on the knees would harm them, when it actually contributes
to healthier and stronger knees by
reducing inflammation in the joints, further delaying development of degenerative
diseases, like osteoarthritis.
So, you may be wondering how this is possible. How does constant pounding
on the knee joints make them
healthier? Well, it’s like the way that weight bearing exercise, such as lifting
weights, increases muscle mass (and bone mass as well) and makes them
stronger. For example, during a weight lifting session the muscle undergoes
thousands of tiny microscopic tears in its fibers and can regenerate and
repair itself. In this process, the muscle accumulates more mass and becomes
stronger and healthier. The same concept holds true for the bones and
cartilage of the knee joint. The impact of body weight on the joints appears
to stimulate the cartilage to repair minor damages as well as release
certain proteins in the cartilage that strengthen it, thus making the
healthy stress on the knees more of a positive than a negative.
Of course, there are exceptions (aren’t there always?). Generally,
for all young, healthy individuals, consistent jogging or running can
be a catalyst to long-term joint health. But there are a few instances
in which it can be the opposite. Having suffered any significant knee
injury, especially one that required reparative surgery, is a giant bright
yellow caution flag to the running scene, as the joints may not have the
full working capacity they once did. The same caution holds for those
who are more than 20 pounds overweight. Jogging with this extra stress
on the joints skyrockets the risk for inflammation and cartilage damage.
For these individuals, it’s recommended to first lose those extra
pounds by non-weight bearing means until the body is at a weight that
is appropriate for the joints to support. And as always, be sure to talk
to your doctor before beginning any new running routines.
Armed with this new research in favor of long-distance running, it’s
clear that the old way of thinking is indeed a thing of the past. So ladies
and gentlemen, (physical condition willing) lace up those running shoes,
hit the pavement, and give your knee joints the health and protection
they deserve!
Sources:
https://consumer.healthday.com/bone-and-joint-information-4/artificial-knees-news-45/is-running-bad-for-your-knees-717697.html
http://www.mensfitness.com/training/endurance/fact-or-fiction-running-ruins-your-knees
http://www.npr.org/2011/03/28/134861448/put-those-shoes-on-running-wont-kill-your-knees