Running for some time a day keeps your health fit and healthy. Provided the way of running is correct. When most people try to run instead of walking on broken roads and rocky paths, the risk of injury increases. However, running is a complete exercise in itself. Apart from other body parts, it also proves beneficial for knees. Despite this, some people complain of pain and swelling in their knees after running. Is running beneficial or harmful for the health of knees?
What does research say about knee health and running?
According to the ‘National Institute of Health’, research was done on runners and non-runners for two decades. It was found that 20 percent of the runners showed symptoms of osteoarthritis. Whereas the number of those who did not run was 32 percent. According to research, running puts more pressure on the knees than walking. But at the same time the bones of the knees start becoming stronger. There is no connection between running and increased knee pain. Running is beneficial for people who have mild pain in their knees.
effect of running on knees
Most people believe that while running, the feet hit the ground hard, which causes damage to the knee muscles. But this is not true, the truth is that running wearing supportive shoes is called a complete exercise. The amount of fluid in the joints increases due to the pressure on the knees while running. Due to which lubrication is maintained and joint problems are removed.
1. The risk of arthritis is reduced
Research conducted by the National Library of Medicine on marathon runners found that running does not increase the risk of arthritis. When the body comes into running position, pressure starts building on the knees. Due to which their mobility improves. This is a cardio exercise which does not require any equipment to do.
2. Increase lubrication in joints
The knee joint is surrounded by soft tissues on all sides. It is called synovial membrane, which produces lubrication. With its help, bones move closer to each other more easily while running or walking. Regular exercise and running stimulate the production of synovial fluid in the body. This can prevent joint problems in the long run.
3. Strengthen bones
Bone weakness increases with increasing age. But running regularly reduces stiffness in the muscles of the legs and strengthens the bones. In such a situation, it is beneficial to do a little warm-up before running. This can prevent injuries.
4. Increases blood circulation in joints
Running increases the heartbeat and increases blood circulation in the body. Regular blood supply ensures a continuous supply of oxygen and nutrients to the synovial membrane. This helps in repairing tissues.
Ways to avoid knee pain
Do stretching exercises: Tight muscles lead to poor form, which increases the risk of injury while running. In such a situation, do stretching exercises before running. This increases flexibility in muscles and helps in running for longer periods of time.
Move from slow to fast: To keep the body active and avoid fatigue, first walk slowly and then start walking fast. This improves the duration of running and keeps the body active. The rule of applying too much speed and too much force can increase problems for the knees.
Take care of your body’s capacity: Run as much as your body’s stamina allows. Running beyond your body’s capacity starts causing harm to the body. Due to this, the body remains tired and weak all the time, which makes it difficult to achieve long-term goals.
Wear knee sleeves: Don’t forget to wear knee sleeves before running to protect your knees from any damage. This helps in maintaining mobility of the legs even while running. This can prevent any kind of risk including knee cramps.
Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
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