Running is one of the most popular exercises worldwide, as it doesn't require specialized equipment and can be done anywhere, from a park to a track. This physical activity is accessible to a wide range of people, although caution is recommended for those who are overweight. One of the most common concerns about running is its impact on the joints, specifically the idea that it can cause wear and tear on the cartilage in the knees. However, this concept is surrounded by myths and misunderstandings.
From the Professional College of Physiotherapists of the Community of Madrid, it has been claimed that running does not wear down the cartilage in the knees or vertebral discs. This debunks one of the most persistent myths in the field of sports. In fact, some studies indicate that, in people over 50 years of age with knee osteoarthritis, The more they run, the greater the height of their vertebral discs.This suggests that running, far from being harmful, could have a positive effect on joint health.
It does not cause joint wear, quite the opposite
Physical therapists have shown that running, contrary to popular belief, does not cause wear and tear on knee cartilage or decrease the height of vertebral discs. A series of studies on recreational runners have shown that those who maintain a regular routine have a lower prevalence of knee osteoarthritis compared to the sedentary population. Recreational runners have lower rates of knee osteoarthritis than non-runnersFor more information on this topic, you can read about the knee damage from running.
Furthermore, the fear of joint wear and tear from overuse is a misconception. Muscles and bones are adaptive structures; when subjected to stimuli like running, they become stronger and more resilient. The general secretary of the Professional Association of Physiotherapists of the Community of Madrid stated: "The mistaken fear of thinking that the body is a kind of machine that wears out with use can sometimes paralyze us and make us give up on movement and physical activity.".
Therefore, experts recommend avoiding a sedentary lifestyle. Incorporating regular exercise into your daily routine is critical to maintaining overall health. "Our muscles and bones are living structures that maintain their ability to adapt and can become stronger if given the right stimulus."If you already have knee problems, you may be interested in reading more about knee pain after running.
However, it's important to note that if a person experiences any type of pain or discomfort, it's recommended to see a physical therapist. These professionals are trained to guide individuals through their workouts and help them maximize their performance. It's essential to always consider the advice of certified professionals.
Scientific evidence on running and joint health
The idea that running can be harmful to joints stems from the assumption that repeated impact on the ground could negatively affect cartilage. However, recent studies have suggested that running may be beneficial to the knee joint rather than harmful. For example, a study of more than 2,000 people showed that current runners were 29% less likely to experience knee pain compared to those who did not run.
In terms of osteoarthritis, runners have been shown to have lower rates of this condition. A study that looked at runners and non-runners for nearly 20 years found that only 20% of runners showed signs of arthritis on X-rays, compared to 32% of non-runners. This suggests that regular running may help maintain joint health over time. For more information on the impact of running, you can check out the article on dangers of running more than four hours a week.
The relationship between running and arthritis isn't so simple. Runners who experience joint pain may have other factors at play, such as being overweight or having suffered past injuries. In fact, research has shown that being overweight is linked to increased inflammation, which can contribute to joint degeneration. Therefore, maintaining a healthy body weight may be one of the most important factors in preventing arthritis. If you'd like to learn more about exercises to protect your knees, you can read more about these exercises. exercises to strengthen knees.
A more recent study highlighted that run in a controlled manner, over short distances and at low intensity, produced improvement in pain symptoms without worsening cartilage wear in radiographic follow-ups performed after 48 months of training. This reinforces the idea that running, when performed correctly, can be an ally for joint health.
What should I do if I already have knee problems?
For those who already suffer from conditions affecting the knees, such as osteoarthritis, the situation may be different. While it's often thought that quitting running is the solution, the reality is that in many cases, running can be continued with precautions. The key lies in the way you run, as well as the intensity and volume of the activity.
Strategies to continue running safely include:
- Listen to your body: Allowing your body to guide the pace and intensity is essential. If you feel pain, it's important to reduce the intensity or rest.
- Choosing suitable surfaces: Running on softer surfaces can reduce the impact on your joints. Consider running on grass or dirt instead of asphalt.
- Use of appropriate footwear: Make sure your running shoes have enough cushioning and support to reduce the impact on your knees.
- Gradual progression: Increase the amount and intensity of your running slowly to avoid injury. For more details on how to prevent injuries, you can consult common running mistakes.
Runners with pre-existing joint conditions should work with a physical therapist or sports medicine physician to establish a personalized training plan that addresses their limitations but also allows them to maintain a healthy level of physical activity. Supervised training helps identify and correct form errors that can lead to injury.
The importance of physical conditioning
In addition to running, incorporate a fitness program that focuses on strengthen the muscles surrounding the joints Strength training is key. Stronger muscles can act as additional support for your joints, reducing the risk of injury and helping to improve joint stability. Exercises such as strength training, stretching, and mobility exercises are essential. For more information on strength training, you can check out strength exercises for runners.
Strength training can be performed using body weight, resistance bands, or weights. It is essential to balance the work of the leg muscles, including quadriceps, hamstrings and hip muscles.Strengthening your core muscles can also contribute to better posture and a lower risk of injury while running.
