Running Affects Your Knees:-

Although runners frequently complain of knee and joint discomfort, it is unlikely that arthritis is the cause. Running regularly actually strengthens the joints and prevents osteoarthritis from developing later in life, according to numerous studies this is running affect your knees.

Rushing to your knees

Running is not terrible for your knees; it’s awful for your knees when you run poorly.

The majority of knee ailments brought on by jogging are actually overuse injuries, which occur when your body is subjected to greater stress than it can withstand.

Running too many miles before your muscles, bones, joints, and cartilage are prepared for more can raise your risk of injury, whether that is due to accelerating your training plan or not taking adequate breaks in between runs.

What the science says

The effects of jogging on the knees have been extensively studied (1Reliable Source).

In one study, a control group of nonrunners and a group of long-distance runners were followed for eighteen years. Over the course of almost 20 years, researchers used a series of X-rays to check for osteoarthritis in the knees.

According to the study’s findings, running was not linked to a higher prevalence of osteoarthritis in healthy older persons. In fact, compared to 32% of nonrunners, 20% of runners had osteoarthritis at the end of the research (2Trusted Source).

Running may be good for the knees, according to another study.

Researchers verified that running does put more strain on the knees than walking by using computer modeling and gait analysis. However, it also makes the knee’s bone and cartilage adjust, which could result in stronger knees all around (3Trusted Source).

What if you’re already experiencing knee pain? Do you think running is totally out of the question? Not always, according to research.

In a recent study, 82 volunteers in their middle years used magnetic resonance imaging (MRI) to examine the short-term consequences of long-distance running on knee joints.

Factors that may cause knee strain when jogging

Running, however, can be difficult on your knees due to a few factors. These consist of:

• Poor footwear. Selecting the right shoe for your foot and movement is crucial, particularly if you run long distances. Important considerations include the running shoe’s width, arch support, and cushion level. If you can, get your foot fitted correctly at a nearby running store.
• Surfaces that are rigid. Many people prefer running on softer terrain, such as grass or a treadmill, to running on cement or asphalt. Because running has a high impact, studies have indicated that softer surfaces, such as a woodchip trail, may lessen the impact on the tibiae and, consequently, the knees.
• Poor shape. Although proper running form is intricate and subtle, the fundamentals include keeping your arms at 90-degree angles, looking forward, and taking short, mid-foot strikes. Knee discomfort is likely to occur if you hit the ground with your heel.

Warning indications that your knees may require care

Your body is attempting to tell you something if you experience any knee discomfort when running, including pain above, below, or behind the kneecap. The best course of action is to stop running and rest, regardless of how intense or dull the discomfort is.

Among the most frequent knee injuries among runners are:

• Runner’s knee. When running, this condition typically shows up as soreness in the front of the knee or around the kneecap. It is brought on by tension between the femur (your thigh bone) and patella (your kneecap), which irritates the cartilage.
• IT band syndrome. If you’re experiencing pain in your outer knee, you might have iliotibial band (IT band) syndrome. This condition is caused by an overly tight IT band, which is a lengthy tendon that runs from your hip to your outside knee.
• The knee of a jumper. An inflammatory patellar tendon, which connects your kneecap to your shin, is the source of this condition, which is also referred to as patellar tendonitis.
• Bursitis. One of the knee’s tiny, fluid-filled sacs, known as the bursa, will expand and become inflamed if you have knee bursitis. A swelling mass on the front of the knee could be the result of this.

Advice for knee protection during running

There are a few additional steps you can take to safeguard your knees when jogging in addition to using the ideal form and footwear:

• Begin cautiously and carefully. Don’t push yourself too hard or too quickly. It takes time for your body to adjust to new stimuli. According to the 10% Rule, which many long-distance runners adhere to, you shouldn’t increase your weekly mileage by more than 10% each week.
• Before and after your run, stretch. Your chances of running poorly and being hurt increase if your muscles are tense. Stretch dynamically before you run, and then do static stretches afterwards.
• Think about compression sportswear. For instance, putting on a knee sleeve while running can help stabilize an unsteady knee.