No, Running Does Not Cause Arthritis; Easy Ways To Prevent Your Knees

no, running does not cause arthritis; easy ways to prevent your knees

Many people are often confused about whether they should run for long distances as it is a common belief that running is hard on your knee joints and can elevate the risk of osteoarthritis – also known as a degenerative joint disease due to repeated motions.

However, according to studies, running does not increase the risk but helps prevent it.

Sports specialists say healthy lifestyles and recreational exercise – including running, are good for joint health as they help keep you moving and in better overall health, including your joints.

Research by the UH Drusinsky Sports Medicine Institute says there is a very small increase in hip and knee osteoarthritis in elite competitive runners when compared to those with sedentary lifestyles. And it happens because of the extreme increase in running duration and distances.

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However, most experts recommend preventing osteoarthritis by staying active and fit.

What is osteoarthritis?

Osteoarthritis is the most common type of arthritis, which happens when the cartilage that lines your joints is worn down over time and your bones rub against each other when you use your affected joints.

Usually, the ends of bones in your joints are capped in a layer of tough, smooth cartilage, which works like a two-in-one shock absorber and lubricant as it helps your joint bones to move past each other smoothly and safely.

If you suffer from osteoarthritis, the cartilage in your affected joints wears away over time.

Apart from your knees, osteoarthritis affects any of your joints in:

• Hands
• Hips
• Neck or cervical spine
• Lower back or lumbar spine

Ways to protect your knees while running

According to Cleveland Clinic, a few ways to protect your knees while running, include:

Wear the right shoes

It is always important to invest in a pair of good running shoes that properly support your foot type to prevent any kind of injury to your knees.

Rest and recover between running

Take adequate rest to let your joints recover from any kind of hard stretches or overstrides.

Keep your body hydrated

Always keep sipping water in between to keep your body hydrated.

Focus on flexibility and strength

Make sure to focus more on increasing your flexibility and strength, which you will only get when your posture is correct. According to experts, while running, your back should always be straight with your shoulders relaxed and down, and you should be looking ahead, rather than down at the ground.

Do not neglect strength training

According to doctors, it is important to support your knee joints by strengthening the surrounding muscles as your best course of action when it comes to knee injury prevention.

Doing a regular strength and conditioning session at least thrice a week, including exercises like walking lunges, single-leg deadlifts, and planks helps target key running muscles including your glutes, quads, hamstrings, and core.