You’ve likely heard it time and time again: running is bad for your knees. It seems like a logical assumption – all that pounding on the pavement could wear down your knee joints over time, right? But new research suggests that not only is running not necessarily harmful to your knees, but it might actually be beneficial.
Dispelling a myth: Running and knee health
A study conducted at Brigham Young University revealed some eye-opening findings. Researchers discovered that after a 30-minute run, men and women between the ages of 18 and 35 did not show an increase in knee joint inflammation. In fact, they observed a decrease in two key inflammatory markers.
This surprising outcome challenges the notion that distance runners are at higher risk for joint issues such as osteoarthritis. Instead, running appears to function as a type of “medicine” for the knees by staving off inflammation.
Exercise: More than just muscle building
In addition to its heart and lung benefits and ability to help you reach your fitness goals, running can potentially help protect your joints. However, running is not the only form of exercise capable of decreasing knee pain.
The key to maintaining joint health is keeping your muscles and other surrounding tissues strong. By providing support to your bones and reducing stress on your joints, exercise routines such as yoga, swimming, and weightlifting, can prevent major joint issues.
Unfortunately, it’s all too common for people to discontinue exercising when they begin experiencing joint pain. Quite ironically, that “preventative” measure is working against them. By avoiding exercise, their joint pain is more likely to worsen due to a lack of muscle support.
Targeting the source of joint pain
Fitness expert Debra Atkinson points out an often overlooked pattern with joint pain: it’s not usually the sore joint that is the source of the problem; it is typically the joints above or below it. Thus, knee pain could be linked to inadequate hip or ankle strength or mobility.
By integrating regular exercise that targets the muscles surrounding these joints, you may be able to reduce joint pain significantly. Some routines target specific joints, while others, like yoga, Pilates, and functional training, focus on full body strength, stability, and mobility.
Joint health beyond exercise
Don’t forget that there is another piece to the joint health puzzle: nutrition. Consuming foods rich in nutrients that support joint health, like omega-3 fatty acids, can help manage inflammation levels. Foods such as salmon, chia seeds, and walnuts are excellent options. You may want to consider supplementing with gelatin for greater joint strength and less pain. Along with regular exercise, a healthy diet centered around whole, anti-inflammatory foods can set you on the path to better joint health.
Conclusion
Running and other forms of exercise can actually help prevent knee pain and support overall joint health, rather than causing harm. So, keep lacing up those running shoes and hitting the pavement – your knees will thank you in the long run.
