August 8, 2022

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JOSPT: Does running really hurt your knees?

JOSPT: Does running really hurt your knees?



JOSPT: Does running really hurt your knees? the authoritative medical journal has a new statement!

There has always been a saying that “running hurts the knee”. Whether regular running is likely to cause arthritis has also been controversial.

However, the internationally prestigious and authoritative medical journal, the American Journal of Orthopaedic & Sports Physical Therapy (JOSPT), put an end to this controversial topic.

“Journal of Orthopaedics and Sports Physiotherapy” pointed out that the incidence of arthritis among competitive runners was 13.3%, the incidence of arthritis among sedentary people was 10.2%, and the incidence of arthritis among fitness runners was only 3.5%. Excessive and high-intensity running may cause joint problems, but for ordinary fitness runners, running is beneficial to joint health.

JOSPT: Does running really hurt your knees?

Researched the situation of 110,000 people: It is recommended that the upper limit of the weekly running volume is 92 kilometers

This conclusion drawn by the Journal of Orthopaedics and Sports Physiotherapy comes from a meta-study in this issue-“Systematic Review and Meta-Analysis: The Relationship Between Fitness Running, Competitive Running and Hip and Knee Osteoarthritis “Contact”.

Meta-analysis means that scientists systematically, scientifically and comprehensively evaluate many research papers on the same issue, remove those that are of low quality or that do not meet the conditions, and then integrate those high-quality studies with certain statistical methods. Evaluation, and finally come to scientific conclusions and recommendations.

This study was led by a research team composed of researchers from the United States, Canada, Spain, and Switzerland. From 25 studies with a total of 125,81 people, 17 studies with a total of 114,829 people were selected for meta-analysis.

The study found that only 3.5% of fitness runners have knee or hip arthritis, regardless of gender.

For those who like to sit for a long time or not to run, 10.2% have knee or hip arthritis.


Why does sitting for a long time hurt my knee?

Sitting for a long time can lead to poor blood circulation in the lower limbs, slowed metabolism, and decreased synovial fluid secretion in the joint cavity. In daily life, the risk of lower limb joint damage is increased, and the risk of arthritis in the knee and hip will increase.

Sitting for a long time not only hurts the knees, but also hurts the whole body.

Sitting for a long time may also cause diseases such as lumbar spondylosis, cervical spondylosis, constipation, and hemorrhoids. For female compatriots, sitting for a long time can easily lead to fat accumulation in the legs and the appearance of elephant legs, which seriously affects the figure.

Those who participate in competitive running (including those who often participate in competitive competitions and professional level athletes) have a slightly higher incidence of knee or hip arthritis than ordinary people, but not particularly high, at 13.3%.

Researchers pointed out that long-term fitness running-10 years, 15 years, or even longer, is a healthy exercise that is good for the health of the knees and hips.

People who sit for a long time or who do not run will have an increased risk of knee and hip arthritis. Excessive and high-intensity running may also cause joint problems. It is recommended that the upper limit of running per week is 92 kilometers.

 

 


Most arthritis is related to sports injuries, people who do not exercise are more likely to get injured

Many people believe that running fitness more or less damages the knee joints, and simply does not exercise to reduce the wear and tear of articular cartilage, thinking that it can protect the joints. In fact, this is a misunderstanding.

For example, a car does not mean that it is parked in a garage and cannot be driven, but that it is caring for the car. Instead, use it often. If you don’t use it for a long time, the car will break easily.

The  human joints are also the same. Regular exercise can often stimulate the articular cartilage and promote metabolism, so that joint synovial fluid can flow everywhere in the joints to provide lubrication and provide nutrition.

JOSPT: Does running really hurt your knees?

On the contrary, if you do not exercise for a long time, the synovial fluid in the joints cannot flow sufficiently and cannot function as a lubricant, and the muscle tissues around the joints will gradually atrophy. Over time, the joints lose their protection, and the chance of joint damage will naturally increase.

Arthritis is caused by a variety of factors. Exclude the immune system and other unexplained arthritis (such as rheumatoid arthritis, ankylosing spondylitis arthritis, villous nodular synovitis arthritis, etc.), most of which are related to exercise Are closely related.

People who do not usually exercise suddenly move (you occasionally run, you always need to move something), the coordination and stability of the bones, muscles, ligaments, cartilage and other structures may be inadequate, and it is often easy to cause sports injuries.

People who regularly run and exercise, as long as they don’t overdo it, can help nourish the blood supply of the joints, cartilage, ligaments and tendons. In comparison, the probability of joint damage and arthritis may be lower.


My knee hurts after running, Is this related to arthritis?

Many people have knee pain after running. In fact, they usually do too little exercise. Therefore, running occasionally will cause excessive pressure on the front of the patella (the patella is the kneecap), causing a certain amount of soreness and pain. This is first of all a kind of joint edema. If you do not pay attention to rest and maintenance, joint damage will result.

There are many reasons for knee pain, such as meniscus injury, synovitis, patellar tendinitis, subpatellar fat pad inflammation and so on. Knee pain after running is often caused by excessive exercise intensity, which causes damage to the cartilage and meniscus of the joints.

The bone strength, muscle strength, weight, lower limb force line, and patella height of each person’s knee joint are different, so the ability to tolerate exercise intensity is also different. If a person’s knee joints can only tolerate 20 kilometers of continuous running exercise, but they have to run 30 kilometers, this will easily cause knee joint injuries.

Of course, the human body has a certain ability to repair itself. Minor pain and injury will be repaired by itself through rest and maintenance. However, if long-term overload exercise, the cartilage of the knee joint is too late to be repaired, it will accumulate over time and become sick, which may lead to focal cartilage softening and rupture. If the cartilage cannot be repaired, it will cause joint degeneration and induce knee arthritis.

Appropriate exercise can exercise joints, and improve joint resilience and stress resistance.

Experts recommend that after discharge from the hospital, patients with joint injuries must follow the doctor’s plan, perform appropriate rehabilitation exercises on time, and restore joint function during exercise, rather than simply lying in bed. If you are still in a static state after returning, it is not conducive to recovery. 

JOSPT: Does running really hurt your knees?

(source:internet, reference only)


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