Running is a popular aerobic exercise that can be easily started as it does not require any special equipment.
However, of course, many people are concerned about the strain on their knees because of the repeated impact they receive when landing. Since the knee is a place where deformity is likely to occur, it is natural to think, ``Isn't continuous running bad for your knees more than you think?''
On this page, we will explain the relationship between running and knee osteoarthritis in an easy-to-understand manner. If you want to continue running in a healthy manner while reducing the risk of knee osteoarthritis, please refer to this article.
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Running is an exercise that puts stress on the knees.
In conclusion, running is an exercise that puts a considerable amount of stress on the knees.
The impact on your knees when you land is said to be 3 to 4 times your body weight. Since this action is repeated over and over again, it will put some strain on your knees.
Does running cause knee osteoarthritis?
Now, regarding the main question, ``Can running cause knee osteoarthritis?'', the general consensus is that it cannot be a direct cause.
Many factors are also involved in the development of knee osteoarthritis. The reality is that there are a wide range of factors that increase the risk of developing the disease, such as age, degree of obesity, muscle weakness, and occupational characteristics, so it is difficult to specifically research the effects of running.
Benefits of running for your knees
It is said that this will not be a problem if you pay attention to your form and properly control your weight while running; in fact, it is said that applying the appropriate load to your knees will strengthen your knees.
This is because it stimulates cartilage cells and promotes the production of substances called proteoglycans. Proteoglycans play a role in increasing the elasticity and durability of cartilage, so this study shows that the impact that the foot receives when it hits the ground is not necessarily bad for the knee, but that a moderate impact can have benefits for the knee. Masu.
The movement of your joints while running also increases the circulation of joint fluid. This has the advantage of improving the nutritional supply to the cartilage and promoting the removal of waste products. Running itself also has the effect of strengthening the muscles around the knees, such as the quadriceps and hamstrings, and has many benefits that can help protect your knees in the long term.
Running in inappropriate conditions can cause knee injuries
For example, running for long periods of time while carrying too much weight will put more strain on your knees. In some cases, the cartilage wears away or degenerates and becomes hard. Also, running with incorrect form or running with shoes that don't fit can put more strain on your knees than necessary.
In order to continue running safely, it is important to bring the burden on the knees to an appropriate state in every way possible.
Points to note when running
Now, based on the above, let's take a look at some specific ways to reduce the strain on your knees from running as much as possible.
weight control
When running, the load is 3 to 4 times your body weight, so you can easily imagine that as your weight increases, it naturally puts more strain on your knees.
Furthermore, if the muscles around the knee are weak, even more stress will be placed on the knee repeatedly.
Also, if you have started running to lose weight, be aware that in the early stages, when you have not yet lost weight, it is easy to put strain on your knees.
In that case, we recommend shortening the distance at first or adopting interval running in which you alternate between running and walking.
Weight control does not mean that you will lose weight right away, so consider using running goods such as shoes with high shock absorption and knee supports, which will be introduced later.
run with correct form
What do you need to pay attention to when trying to run with "correct form"?
Keep your back straight (avoid leaning forward too much)
Keeping your pelvis firmly raised and your back muscles straight - with a slight forward lean is said to be a form that increases forward propulsion and reduces the risk of injury.
However, excessively leaning forward puts strain on your knees and lower back, and also makes it difficult to perform the forefoot running technique, which I will introduce later.
In the first place, running with a forward leaning position compresses your chest and restricts the expansion of your lungs, making it difficult to breathe. As a result, your form deteriorates rapidly, putting strain on not only your knees but other areas as well. Be sure to keep your pelvis upright and your back muscles straight as you run. If you try to look a little further away, your back will naturally grow taller.
Land on your forefoot (slightly forward/toe-to-toe)
When you land your feet, landing on your heels puts strain on your knees. Therefore, it is best to land slightly in front of the soles of your feet. This is called forefoot running. Since the center of gravity differs from person to person, if you run with your pelvis raised and your back muscles straight as mentioned above, you will naturally land in front of the soles of your feet.
If you have difficulty performing forefoot running even after straightening your back muscles, your center of gravity may be moving backwards because you are unable to raise your pelvis properly. If you try to force the forefoot running in this state, you run the risk of injuring your Achilles tendon, so try to cover the strain on your knees with other means.
Increase your cadence (number of landings)
Cadence is the number of times your foot strikes the ground in one minute.
Depending on the speed you run, it is said that the number of steps you can take when making contact with the ground is 170 to 180 steps per minute (that is, 85 to 90 steps per minute on one side), which will put less strain on your knees and lower back.
When running naturally, most runners' cadence ranges between 150 and 200.
The shorter you are, the more times you will naturally make contact with the ground, but if you are taller, your step width will be larger, so your cadence will tend to be lower even if you run the same distance. Just remember that the more times you touch the ground, the more the load on your knees will be distributed.
If you suddenly increase the number of steps, your form may deteriorate, or you may become too concerned about step width, which may take away from the fun of running. It's best to gradually increase your cadence over a period of about a month.
Use shoes that suit you
Running shoes that suit you are also essential when reducing the burden on your knees.
Adequate shock absorption
Shoes with shock-absorbing cushioning reduce the strain on your knees.
Arch support function
There are also individual differences in the size of the arch.
It's a good idea to check whether you have high arches (large arches), normal arches, or low arches (small arches and flat feet) and choose shoes that support each type of arch.
The arch of the foot originally exists to absorb shock. If you wear shoes that don't suit your arch type, the spring function of your feet won't work properly and the shock won't be absorbed, so you need to be careful because the burden will be on your knees. However, it can be difficult to figure out on your own, so one option is to have a specialty store look up your arch type.
Use sports insoles
You can also support the arch of your feet by using goods such as sports insoles. It can also help prevent fatigue, improve performance, and prevent injuries when running.
build leg strength
If the muscles around your knees are weak, you tend to injure your knees.
You can easily train your knee area at home by using the methods below.
quadriceps training
While lying on your back, put a plastic bottle or towel under your knees and press them against the floor.
Gastrocnemius/soleus training
Stand upright, grab a support, and raise your heels to stand on your tiptoes.
abductor muscle group training
While lying on your side, lift your top leg out to the side.
adductor muscle group training
Lie on your back with your knees up and squeeze the ball between your knees.
Use of supports
In most cases, not only the area around the knees, but even if you do muscle training, you won't gain strength right away. You may also want to consider using a knee support to cover your muscle strength. There are many types available, ranging from those that have a strong effect on increasing stability to those that guide the knee joint in the correct direction.
summary
Focusing on the relationship between running and knee osteoarthritis, we have explained how to run while reducing the burden on your knees.
It is important to carefully monitor your physical condition and the condition of your knees, and if you have any pain or concerns about your knees, you should consult a specialist. Try to reduce the burden on your knees by using sports goods, etc. so that you can continue to enjoy your life as a runner for a long time.
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Research and clinical trials are still ongoing, but regenerative medicine such as stem cells is still used as a treatment method. In the future, it will be developed as a more familiar treatment. We hope that you will take this opportunity to develop an interest in regenerative medicine, acquire knowledge about it, and actually consider treatment.
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