Running is among the most reasonably priced and handy types of train. But as you’re operating (on a monitor on the fitness center, round your neighborhood, on a path within the park, on a treadmill at house), you might marvel in the event you’re damaging your joints. All that affect and movement — will it result in arthritis in your knees?

Cleveland Clinic is a non-profit educational medical middle. Advertising on our website helps assist our mission. We don’t endorse non-Cleveland Clinic services or products. Policy

Not precisely.

“Running is certainly a load-bearing sport that impacts your body. But it’s a bit of a myth that it’s bad for your joints. There’s little evidence that running causes knee arthritis,” says sports activities medication doctor Anne Rex, DO.

Dr. Rex says operating isn’t inherently unhealthy in your knees — however it does have an effect on them. She explains and affords tips for shielding your joints.

How does operating have an effect on your knees?

“Running causes changes to the cartilage and fluids in your knees,” says Dr. Rex. “But these changes are temporary. Cartilage can recover from those changes in between runs, and your body adapts to running over time.”

Bottom line: Running doesn’t trigger arthritis, and once you relaxation, your physique — and your knees — recuperate from the consequences of operating. A latest research backs this up. In a large survey of marathon runners, researchers discovered that operating extra didn’t increase their threat of arthritis.

Running might even decrease your threat of arthritis. As your knees compress once you run, extra fluid travels to your joints to maintain them lubricated. That means operating might profit your joints (along with bettering your well being).

Dr. Rex emphasizes the numerous advantages of operating. “Running is great cardiovascular exercise. It’s convenient because you don’t need any equipment except a good pair of running shoes. You can open your front door and just go.”

But the place you run could make a distinction in your joint well being. Dr. Rex discusses the potential advantages and dangers of various operating terrains.

Does the operating floor matter?

“The type of surface you run on does matter because it changes the impact on your body,” notes Dr. Rex.

Think about bouncing a golf ball on totally different surfaces. The ball bounces otherwise relying on how exhausting the floor is. The identical is true in your joints. The more durable the floor, the extra affect in your joints. Softer terrain means much less affect.

A comfortable woodland path might sound greatest however has potential issues. Although softer, cushioned terrain, like grass or filth trails, affords a gentler run that reduces affect, that you must watch out of uneven floor, slippery spots and objects you could possibly journey over.

“We know that running-related injuries increase the risk of arthritis and joint damage,” she provides.

Is operating on a treadmill unhealthy in your knees?

No, a treadmill isn’t unhealthy in your knees. A treadmill is fairly simple in your joints as a result of it’s flat, cushioned and freed from obstacles.

“A treadmill can be great because you can run when the weather is bad or you don’t have access to a good outdoor route,” says Dr. Rex. “You can also control your pace and incline. But treadmills can be boring because there’s no change of scenery.”

She additionally cautions that in the event you’re coaching for a race, a treadmill isn’t a sensible choice. It’s greatest to coach on the floor you’ll be racing on so your physique can get used to it.

Is operating on concrete unhealthy in your knees?

“Asphalt and concrete are solid and predictable. And these surfaces are everywhere, so they’re convenient,” says Dr. Rex. “But they’re very hard, which means more impact on your joints and possible injury due to those forces.”

She advises constructing extra relaxation time between runs on very exhausting surfaces, permitting your knee cartilage to recuperate. “Someone who’s younger may be able to run consecutive days on concrete and not feel pain,” she continues. “But someone who’s older or has arthritis may find they need more rest days.”

Is operating every single day unhealthy in your knees?

“It really depends on you and the condition of your joints and body,” she clarifies. Running every single day isn’t unhealthy in case your joints are wholesome and also you’re not attempting to push by way of accidents. Always hearken to your physique relatively than forcing your self to stay to a strict operating schedule.

How to guard your knees whereas operating

Whether you’re coaching for a marathon or simply getting began with operating, take steps to provide your knees some further love.

Dr. Rex suggests six tips:

1. Wear the suitable sneakers

Running sneakers are a very powerful piece of apparatus for shielding your bones and joints. Your sneakers act as shock absorbers in your physique, however they put on out over time and lose their capacity to soak up the affect of operating.

“I usually tell people to replace their running shoes every 300 to 500 miles,” she says. “It’s also important to pick the right type of shoe. I recommend going to a running specialty store to get expert help.”

2. Rest and recuperate between runs

“Runners with arthritis require a longer recovery time to allow for knee cartilage recovery,” Dr. Rex states. So, if you have already got arthritis and also you’re not taking sufficient relaxation time between runs, you could possibly be setting your self up for extra joint ache and injury.

Even in the event you’re in nice situation, unhurt and freed from arthritis, relaxation days assist forestall issues down the highway. Also, make certain to get loads of sleep — that’s when your physique makes repairs.

3. Try knee braces

“For people with knee arthritis, I recommend trying some lightweight knee braces,” says Dr. Rex. “Braces may allow you to tolerate more running and even decrease the time needed to recover between runs.”

A sports activities medication doctor or bodily therapist may also help you discover the suitable sort of knee brace.

4. Don’t go too exhausting, too quick

To assist keep away from accidents, don’t enhance your mileage or depth too shortly. Dr. Rex recommends limiting distance and length will increase to not more than 10% per week.

She additionally cautions towards transitioning from treadmill to out of doors operating too shortly. Go slowly and provides your physique time to regulate to totally different surfaces.

5. Fuel your physique effectively

“You need to give your body the right nutrition to perform exercise such as running,” emphasizes Dr. Rex. “If you’re a serious runner, I highly recommend working with a sports nutritionist to make sure you’re getting enough calories and nutrients to help your body and joints recover.”

6. Focus on flexibility and power

Working in your flexibility and power may also help forestall accidents. But in the event you do get injured, don’t simply relaxation.

“Ideally, you should be working with a sports medicine specialist to correct whatever caused the injury,” says Dr. Rex. “That may mean correcting a muscle weakness, reducing muscle tightness or working on your form.”

She additionally recommends cross-training to steadiness out your operating routine. “Try strength training, yoga or other activities on your rest days.” These actions can also make it easier to scale back your threat of arthritis. And strive workout routines and stretches to ease knee ache (runner’s knee).

Take steps to stop accidents and keep away from falls. And care in your physique once you’re not operating. This approach, you’ll be capable to preserve logging miles for years to come back.

Leave a comment

Your email address will not be published. Required fields are marked *