Many people wonder if the movement while jogging can cause damage to joints or knees?
There is little evidence that running causes knee arthritis, says sports medicine physician Anne Rex, MD, according to the Cleveland Clinic .
Little evidence that running causes knee arthritis
How does running affect the knees?
Running can temporarily cause changes to the cartilage and fluid in the knee, but the cartilage can regenerate between runs and the body can adapt, Rex says.
Therefore, running will not cause arthritis if you rest afterwards. A study of marathon runners showed that running a lot did not increase the risk of arthritis.
Does running terrain affect joints?
The terrain of running will affect joint health. Accordingly, the rougher the terrain of running, the greater the impact on the joints.
However, on flat terrain, you also run the risk of falling while running. Running injuries can increase damage and inflammation to your joints.
Also, take frequent breaks when running on hard surfaces like concrete. Your knee cartilage will be sore and unable to recover if you run continuously.
Tips to protect joints when running
Running every day is good for your health if your joints are healthy and injury-free. Mrs. Rex shared some tips to help us protect our knees when running.
1. Wear suitable shoes
Running shoes play an important role in protecting your bones and joints. Shoes act as shock absorbers for your body, but they will wear out over time.
Therefore, you should choose a pair of specialized shoes and replace them after running about 483 - 805 km.
Running shoes play an important role in protecting bones and joints.
2. Rest between runs
People with arthritis need more rest to allow their knee cartilage to heal, says Rex. Even if you don’t have joint problems, rest can help prevent future health problems.
3. Use a knee brace
For people with knee arthritis, Rex recommends wearing a knee brace when running. Knee braces help increase endurance and reduce recovery time between runs.
4. Don't run too fast or too hard
You should not increase your running distance or time too quickly to avoid injury. It is recommended that you do not increase your running distance or time by more than 10% per week.
Also, when changing terrain, you should run slowly for a while to let your body adapt.
5. Provide energy for the body
Providing your body with adequate nutrition will improve your running performance. Your body and joints can only recover well when you take in enough calories and nutrients.
6. Build flexibility and strength
Building flexibility and strength can help prevent injuries. Doing yoga on your non-running days can be beneficial.
However, you should not just rest when you have an injury. We need advice from a doctor to correct weak muscles, muscle tension and running posture.
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