Debunking the Running Myth: How to Protect Your Knees
Introduction
Running, often hailed as a fantastic form of cardiovascular exercise, has been unfairly linked to knee pain and accelerated joint degeneration. However, recent scientific research paints a different picture. In fact, regular running can actually protect your knees from arthritis. Let's dive into the science behind this, and explore some of the most common factors that can contribute to knee pain in runners.
Running: A Knee-Friendly Activity
A 2019 systematic review published in Medicine & Science in Sport & Exercise revealed a surprising truth: runners are less likely to develop knee joint arthritis compared to those who engage in low-impact activities like cycling or swimming. The reason? Weight-bearing exercise, like running, stimulates the thickening and strengthening of cartilage, providing a protective layer to the joints.
Why Do Some Runners Experience Knee Pain?
Let’s take a look at some common culprits and how to overcome them.
Ankle Mobility: A limited range of motion in your ankles can lead to increased stress on your knees. Proper ankle mobility allows for efficient shock absorption and force distribution, reducing the incidence of lower body injury.
Strength Training: Contrary to popular belief, routine strength training is essential for runners. It improves muscle force production, power, and endurance, reducing the strain on your joints. Incorporating resistance training on as few as 2 days per week has been shown to lead to significant decreases in the risk of developing overuse syndromes like tendiopathies and shin splints.
Core Stability: A strong core is the foundation of good running form. It helps maintain proper posture, balance, and efficient movement patterns, minimizing undue stress on the knees.
Conclusion
So, if you're a runner experiencing knee pain, don't just blame the activity itself. Instead, focus on improving your ankle mobility, lower extremity strength, and core stability. By addressing these underlying factors, you can continue to reap the benefits of running without compromising your joint health.
If you're struggling with knee pain and want to learn more about how to overcome it, contact Movement Spine and Sport today by clicking here or giving our office a call at (704) 980-9049. Our team of expert providers can help you identify the root cause of your symptoms and develop a personalized treatment plan to help you get back to doing what you love.
Ryan Lesik, D.C., CSCS
Movement Spine and Sport
