Does Running Damage Your Knees?
How many time have you heard someone swear off running, claiming
that pounding pavement was going to kill their knees?
Sure, on a per-step basis, running puts more pressure on your
joints compared to walking. But the study, which included almost
75,000 runners, found no evidence that running increases the risk
of developing osteoarthritis, even if you bang out marathons on a
regular basis.
However, there are body types out there that are not conducive
to running. For example, people who are excessive pronators have
the inside part of their feet drop inward more than it should when
they're running. That causes stress on the feet and knees, so their
bodies are naturally not great shock absorbers.
There are many other factors that go into how running can affect
your knees such as weight, body structure, shoe selection, and
technique we refer to it as going too far too fast too soon.
If you're doing harm to your knees, if you're running and
jogging and the pain becomes such that it alters the way you run,
then it's time to stop and go see your doctor.
It can also depend on how the person is running: how high you
lift your foot off the ground and how you strike the ground.
Joggers tend to strike with less force, runners tend to have longer
strides and put more force on the knee.
There is a huge genetic component to osteoarthritis as well. If
you have a family history of osteoarthritis and have knee pain,
running may not be the best exercise for you.
You should also stretch before and after every run regardless of
the length of your run. Post-run stretching is very important, he
adds. "The muscles I really recommend you stretch the most are the
quadriceps, hamstrings, gluts, and calves. Ice is another way to
relieve soreness and alleviate muscle and joint stress after a
run.
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