Running is a high-impact activity that places tremendous stress on your knees, potentially damaging them through cartilage deterioration and worsening preexisting joint conditions such as osteoarthritis (OA). Some believe running can damage knees by speeding up cartilage degradation and worsening existing joint conditions like osteoarthritis (OA).
Current scientific thinking indicates that while osteoarthritis (OA) may result from repeated impacts to joints, running is not directly responsible. Although runners do experience injuries such as Iliotibial Band Syndrome (ITBS) and Patellofemoral Pain Syndrome (PFPS).
Strengthening
Many runners worry that running can cause osteoarthritis – the wear-and-tear of cartilage – but recent scientific evidence shows otherwise: recreational running may actually protect knees!
Running shoes that provide proper cushioning are essential in protecting knees from trauma, acting as shock absorbers to minimize impacts to them. In addition, runners can train to improve their form to further alleviate pressure on their knees by slowing their speed or taking shorter strides – two ways that runners can train to improve knee health.
Strengthening exercises such as squats, lunges and farmers walks may also prove effective – strengthening muscles above the patella (kneecap) will reduce load during running, so consulting a sports medicine or orthopaedic specialist to learn how to strengthen this area and avoid re-injury is beneficial.
Other treatments for pain management may include applying ice for 15 minutes twice daily, foam rolling, and taking painkillers such as OTC or prescription NSAIDs. Acupuncture and shockwave therapy may also be used as effective pain relievers in certain instances.
Stretching
Stretching exercises can help protect your knees, whether you are just starting out or an experienced runner. Before and after running, stretching is crucial, as is wearing supportive sportswear to aid the process. Also helpful are increasing mileage gradually over time as well as avoiding running on hard surfaces if possible and considering using a knee sleeve as extra support.
Knee injuries may be common, yet many of them can be avoided by consulting your physician or physiotherapist for advice. If you experience pain or tenderness in either knee, consult your healthcare provider immediately for advice and treatment options.
Research has largely disproved the belief that running is bad for knees. A study followed both runners and non-runners for 18 years and found no difference in prevalence of knee osteoarthritis between them. Furthermore, running has many health advantages; among them are maintaining a healthy weight while decreasing risks associated with high blood pressure, heart disease and increasing bone mass which slows age-related osteoarthritis progression.
Cooling
Running, whether on a treadmill at the gym, around your neighborhood or trails in a park, can put significant impact and motion through your knees, making them vulnerable to arthritis. While it’s true that recreational runners absorb much shock while running, medical research indicates they do not suffer more hip or knee arthritis than non-runners.
Knee injuries in runners usually result from overtraining, going too fast or ramping up mileage too quickly. Cross-training on alternate days can help minimize these risks by engaging different muscles and joints more frequently; additionally, adding strengthening exercises like squats or lunges can provide support for your knees and reduce risk. At iCare Sports Medicine & Orthopaedic Services we have sports medicine and orthopaedic experts available who can advise runners on ways to keep their knees healthy as they run – call our offices or use our online booking tool today to schedule an appointment!
Medications
Running is a high-impact activity that places substantial stress on the knees, yet no evidence indicates it leads to osteoarthritis. Instead, studies suggest it may actually condition cartilage and strengthen overall knees strength.
Wilder advises runners to pay close attention to any pain or discomfort and address it immediately, whether that means resting, icing or taking over-the-counter anti-inflammatories like NSAIDs. If symptoms persist beyond treatment by rest or ice applications alone, seeing a physical therapist for additional intensive therapy might be necessary.
Two of the primary sources of knee pain among runners are Iliotibial Band Syndrome (ITBS) and Patellofemoral Pain Syndrome. ITBS affects your iliotibial band – a layer of tissue running from hip to knee that connects them – often described by runners as feeling like someone jabbing their knee after 10 minutes of running; tenderness or swelling in that region are also symptoms.
