Spring is approaching and many people are wondering how they canback in shapecome. But how do we get our body going without damaging our joints and knees? Is jogging bad for your knees? The topic of joint wear as a result of intensive training is very controversial. We have examined the current studies and dispelled the myths surrounding running. We also explain what you should pay attention to when exercising so that the summer season doesn't end with pain.
Is jogging unhealthy for your knees: gonarthrosis
Many amateur runners are familiar with the warnings from family and friends: runners are at risk of joint wear and tear. But what actually is joint osteoarthritis and how does it even come about?
The technical term gonarthrosis is used to describeWear and tear on the knee jointsdesignated. Little by little, the cartilage in our joints is destroyed, which in the worst case scenario causes pain. Those affected can no longer move freely.What the causesfor osteoarthritis is still unclear. Injuries during childhood, persistent overuse, excess weight and accompanying rheumatism can promote and accelerate osteoarthritis. Most scientists believe that osteoarthritis is not inherited, meaning that even if the parents suffer from it, the child can have healthy joints throughout their life. Osteoarthritis is not noticeable in the early stages; most people only see a doctor if they feel pain. Although the disease cannot be cured, it can be stopped. Nowadays, osteoarthritis has become a widespread disease: According to statistics, over 8.5 million Germans over the age of 40 are affected. From the age of 65, 25% of women and 20% of men suffer from joint wear.
Is jogging bad for your knees? Are there really health risks for recreational runners?
Can jogging lead to pathological changes in the joints? At the moment, doctors cannot give a clear answer to this question. This is because there are simply not enough studies that can confirm or retract this claim. “Jogging” has often been examined as part of a large study and is very rarely the focus of the study. Most often it is grouped with other sports activities such as swimming or cycling. The effects of these activities are then evaluated together. As chaotic as the study situation may be at the moment, there are also exceptions that can provide important information. A small study involving 6 subjects (professional runners) was recently conducted at the Royal National Orthopedic Hospital in London¹. Another study at Barts University College in London researched the health consequences of 138 recreational runners. A third study was published in the Journal of the American College of Cardiology that explores the health benefits for marathon runners.
The good news forall hobby runnersis that the human knee joint is very adaptable and resilient. Basically, doctors assume that the child can get used to the stress of jogging and can endure it. In some cases, jogging can even have a positive effect on the knee joints and strengthen them. It all depends on how you train and how you prepare for it.
Can jogging increase the risk of osteoarthritis?
Scientists find it difficult to estimate and measure the running stress on the knees. There are no fixed values because the maximum load can vary from person to person. Nevertheless, amateur runners don't need to worry. Doctors assume that the strain of daily jogging cannot lead to joint wear. Such a connection could not be scientifically proven. Until recently, scientists assumed that the situation was different for professional athletes. Because sheevery day at trainingIf they put too much strain on their joints for hours, they often develop knee problems. The risk of osteoarthritis is also increased by the many injuries that athletes sustain during training.
Is jogging bad for your knees? Studies dispel the myth
However, the results of a new study disprove that marathon running always leads to knee problems. The scientists at the Royal National Orthopedic Hospital in London examined a small group of 6 test subjects. The experienced hobby runners have already run more than 1,000 marathons. None of them had joint wear and tear. The same team then analyzed medical records from 82 marathon runners. All subjects were complete beginners. It compared the participants' knee joints 6 months before and 2 weeks after the marathon and found no pathological changes. Nevertheless, the doctors were able to detect initial signs of patellofemoral arthrosis in some of the test subjects. The most important difference between the two groups is experience. The scientists assume that experienced runners protect their knees, while beginners often do not correctly assess their own abilities and overtax their bodies.
Results from another study suggest that runners are less likely to suffer from arthritis. More than 20 years ago, doctors at Stanford University began studying runners. At the beginning they divided the test group into two: The first group was runners who continued to actively train for the next 20 years. The control group consisted of participants who were not runners. At the beginning, all test subjects were examined and the scientists noticed changes in the joints of the amateur runners that indicated arthritis. After 20 years, however, the runners' joints were surprisingly in better condition than the knee joints of the subjects in the control group. Actually, the people who weren't runners were more likely to develop arthritis. So could it be that jogging is good for our knees?
Jogging reduces the risk of heart disease
According to a study conducted by a team of researchers at the Barts Coronary Artery Research Center, running is good for the heart. As many people age, their arteries harden, which increases the risk of cardiovascular disease for those affected. Patients with high blood pressure are particularly at risk. The doctors therefore wanted to check how marathon running worksaffects the heart. 138 subjects took part in the study. All participants were beginners and wanted to run the London Marathon for the first time. They trained for 6 months and during this period their arteries became significantly more elastic and their blood pressure normalized.
Jogging is therefore not harmful to the knee joints, promotes blood circulation and is good for the blood vessels.
How much jogging a day is healthy
Jogging keeps our bodies fit, but how much jogging a day is actually healthy and at what point do we put too much strain on our knee joints? This mainly depends on age, weight and experience. These tips will make the adjustment period much shorter:
1. A slow start is an absolute must for anyone who only trains in the spring and summer. As is well known, joints need several months to get used to the strain again. Many recreational runners are not aware of this. Since the heart and muscles adapt to the new regime much more quickly, many beginners believe they will be fit again after just a month. Then it happens quicklyOverload and knee pain.
2. Practice correct posture while running. Incorrect posture can put much more strain on your joints than running itself.
3. Don't overdo jogging. It is enough to run for 1 hour three to four times a week.
4. Train the leg muscles: On rainy days, amateur athletes can continue to train the leg muscles with exercises. This protects your joints while running.
5. If you have recurring pain in your joints, you should always see a doctor. If pain suddenly occurs during training, you should first take a short break for a few minutes and then continue moving slowly. During movement, synovial fluid is pumped through the cartilage and prevents the cartilage from drying out.
¹Study from Royal National Orthopedic Hospitalin London, England
