Introduction
Every runner has at some point heard from a non-runner cautioning them against accumulating daily kilometers due to the alleged effects on joint health, especially in the knees and hips. Two recent studies have provided runners with more evidence that running is bad for the joints has been steadily disproved by research over the years. Under physiological circumstances and physical exertion, joint fluid and cartilage work together to ensure load distribution and joint function as the cartilage's water content naturally drops. Joint cartilage's ability to adapt is restricted under a variety of circumstances, including severe load carrying and protracted immobility; nevertheless, when these circumstances are reversed, deformed cartilage recovers to its original state under normal circumstances.
Can Running Create Long-Lasting Cartilage Damage?
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No, running does not damage the cartilage. It helps to strengthen the joints. Contrary to conventional opinion, running may help support cartilage, according to a recent study of considerable research.
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The impact of running squeezes water out of cartilage and into the underlying bone, according to a critical conclusion of such research. As a result, an MRI performed right away after running will reveal a reduction in cartilage thickness.
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Nevertheless, the study claims that the impact is brief and harmless since as soon as people end the run, the cartilage reabsorbs water and expands once more.
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It just takes an hour, and when it returns, it carries nutrients that nourish the cartilage and strengthens it.
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Joint discomfort is frequently brought on by cartilage disintegration since it is the flexible tissue that cushions the bones and lubricates the joints.
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The study suggests that running does not appear to harm cartilage, which means one could ignore remarks the next time someone warns that the knees will be destroyed in ten years.
Will Long-Distance Running Harm the Cartilage?
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According to studies, runners are not more likely than anybody else to develop knee osteoarthritis. Inadequate biomarkers in the knee following running are hence the cause.
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Yet, this is terrific news for knees. Of course, it is not unexpected that excessive running affects joints in the first place, and the research supports that.
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Yet, the data also demonstrate minimal impact and that most knees heal, partly or entirely, within three months.
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As long as they give themselves a chance to recover, stressy loading a joint is not an issue in and of itself and may even be good for oneself, stimulating and toughening.
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The greatest danger for runners is overdoing it, defined as carrying too much and not recovering enough.
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This is (further) proof that the typical sensible runner does not damage their knees (and also that runners who get into need to rest and let their biomarkers simmer down).
What Is the Consideration of Risk Factors?
Running Style:
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When running downhill, reducing stride, and landing with the knee slightly bent, which can remove up to 30 % of the stress of the joint, can help maintain the knee in line and reduce impact force by making sure the foot impacts under the knee rather than in front of it.
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Exercises for the core and biking may both help good running form.
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By strengthening the quads, biking helps hasten recovery, and having a strong core makes it simpler to maintain balance when running and avoid leaning forward from the hip, both of which reduce the risk of injury.
Types of Land and Inclination:
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The surface individuals run on and the slope can both have an impact on knee discomfort.
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Generally speaking, running on a softer, flatter surface like grass, wood chips, or a treadmill can lower stress on the knee and reduce inflammation.
Shoe Design:
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Choosing shoes that fit well, are cozy, and offer excellent support can prevent discomfort and injury.
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The stride pattern of a person will also play a role in selecting the best pair. An injured individual may walk differently than usual.
Lifestyle Components:
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Running is a workout. Thus it is vital to take into account lifestyle aspects that may have an impact on performance.
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The following elements might considerably lower the risk of injury:
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Keeping hydrated.
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Putting together a consistent running schedule.
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Maintaining a healthy weight and warming up and cooling down before and after a run.
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Well-balanced food.
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What Are the Possible Causes of Knee Discomfort During Running?
Specialists link several illnesses to knee discomfort brought on by abuse or excessive usage. The following structures in the knee, among others, can produce various kinds of pain:
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According to a reliable source, iliotibial (IT) band syndrome is the second-most frequent running injury. The tendon that connects the knee to the hip and aids in stabilizing it is called the IT band. This condition happens when the tendon tightens due to irritation and inflammation brought on by repeated activity.
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Running and jumping-related activities can cause patellar tendonitis, an tendon inflammation that affects persons who engage in these sports. Although runners are likelier to experience it, doctors frequently refer to it as "jumper's knee."
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Runner's knee, also known as patellofemoral pain syndrome (PFPS), is a condition brought on by overuse, injury, or kneecap misalignment. Those who take part in sports frequently experience this.
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Chondromalacia patella is an injury brought on by articular cartilage degradation. The softening of the knee cartilage causes inflammation and discomfort. This ailment may be brought on by muscle misalignment, overuse, or injury.
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Prepatellar bursitis is a condition that develops when the bursa, or sacs that sit between the bones and soft tissue, become inflamed. This might happen as a direct trauma, like falling while jogging. The bursa presses on the rest of the kneecap when inflamed and enlarged, producing discomfort.
Conclusion
Even though running inevitably stresses the joints, there is conflicting information on how it affects the knee cartilage. Running benefits include encouraging nourishment to enter the cartilage and pushing out metabolic waste like water. Immobilization following cartilage injury or surgery should be as brief as possible for wound healing due to its detrimental effect on joint cartilage. Running did not change cartilage volume or thickness but had a short-term negative impact on cartilage. So running is not only not hazardous for the joints but also beneficial for them.