{"id":59673,"date":"2017-06-21T07:15:13","date_gmt":"2017-06-21T11:15:13","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=59673"},"modified":"2022-01-20T09:16:24","modified_gmt":"2022-01-20T14:16:24","slug":"runners-healthy-knees-study-062117","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/runners-healthy-knees-study-062117\/","title":{"rendered":"Runners May Have Healthier Knees Than Non-Runners"},"content":{"rendered":"
\"Runners
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

If you\u2019ve been wanting to ramp up a running routine but are worried about wrecking your joints, here\u2019s some news. A new report<\/a>\u00a0that reviewed nearly two dozen other studies confirms what experts have been saying for years: Running can actually protect your joints. In fact, the study found that people who run recreationally are actually less likely to experience osteoarthritis compared to those who don\u2019t hit the pavement at all. All this in addition to a slew of other benefits: longer lifespan, weight management, stress relief and more.<\/p>\n

RELATED:<\/strong> Hate Running? 25 Ways to Learn to Love It<\/a><\/p>\n

Running Away from Osteoarthritis<\/h3>\n

Previous studies have been a bit mixed as to whether and how much running leads to a higher risk of osteoarthritis (OA), or when the cartilage that cushions your joints starts to break down. But a new study<\/a> published in the Journal of Orthopedic & Sports Physical Therapy <\/em>pulled together a quantitative meta-analysis of 17 studies involving 114,829 people to analyze the link between hip and\/or knee osteoarthritis. The study looked at competitive runners<\/a> (think pros and elites), recreational runners and non-runners. Recreational runners included pretty much everyone else who runs 5Ks, 10Ks, half-marathons<\/a> and marathons.<\/p>\n

The study found that people who aren\u2019t active and<\/em> those who run the most may be more likely to have hip and\/or knee osteoarthritis than recreational runners. Among recreational runners, 3.5 percent had hip and knee oseteoarthritis, compared to 10.2 percent of non-runners and 13.3 percent of competitive runners. Recreational runners also had lower risk of joint degeneration than non-runners.<\/p>\n

What the study couldn\u2019t determine was exactly how much mileage protects people\u2019s joints. But the study authors did highlight other research, which found no association between OA and running anywhere between 13 to 26 miles per week.<\/p>\n

RELATED: <\/strong>50 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

So what if\u00a0you\u2019re running 20 miles or less per week? You\u2019re less likely to damage your knees, says performance-based physical therapist Doug Kechijian, D.P.T., who specializes in treating orthopedic injuries and chronic pain. It\u2019s when you start hitting 60 or more miles per week and pushing your physical limits that you need to be more mindful about your joint health, he says.<\/p>\n

The researchers also weren\u2019t able to take into account participants\u2019 other risk factors for OA, including previous injury, age or BMI. That means people who are sedentary may have had, on average, a much higher BMI, been older or have injured their knee in the past. All these factors would increase their risk of developing OA and explain why they were skipping the pavement.<\/p>\n

RELATED: <\/strong>9 Things I Wish I Knew Before I Started Running<\/a><\/p>\n

How Running Helps Build Healthy Joints<\/strong><\/h3>\n

Despite some ambiguity in some of the study\u2019s findings, it suggests running recreationally has more benefits for your knees \u2014 and overall health \u2014 than not running at all. For one, running helps keep your weight in check. When you\u2019re overweight by even just 10 pounds, you\u2019ll feel like you\u2019re walking with 30 to 60 extra pounds\u00a0on you, according to the Johns Hopkins Arthritis Center<\/a>. More stress on the knee breaks down the cartilage that helps provide cushion and support for your joints. And for every five pounds of weight gain, your risk of OA<\/a> increases by 36 percent.<\/p>\n

But running isn\u2019t just great for weight maintenance; it also conditions the body to respond to stress and ultimately makes it stronger. Mike Reinold, D.P.T.<\/a>, a physical therapist, strength coach and performance enhancement specialist<\/a> in Boston, MA, says our bodies were made to move \u2014 and people are generally moving a whole lot less these days. \u201cThe body is super amazing at adapting to stress. Applying a certain load to joints tells the body that we want to keep our cartilage healthy,\u201d he says. When we sit at a desk all day and never work out, it has the reverse effect. \u201cThat can cause similar adaptations, which make our body less resilient,\u201d he explains.<\/p>\n

\u201cYou need to put stress on your joints to maintain joint health. It\u2019s kind of like a vaccine that inoculates your body to stress. You become more resistant to it,\u201d Kechijian says. The benefits of exercise aren\u2019t just reserved for runners, either. Any physical activity, whether it\u2019s dancing, playing tennis or walking, is good for joint health to an extent. It also strengthens your heart and lungs and reinforces your bone density and muscle strength.<\/p>\n

RELATED: <\/strong>Got Foot Pain? The 5 Worst Foot Injuries for Runners<\/a><\/p>\n

\"Runners
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

7 Ways Runners Can Protect Their Knees<\/h2>\n

Whether you\u2019re lacing up your sneakers for the first time or training for your first marathon<\/a>, there are steps you can take to help protect your joints. While Kechijian and Reinold agree that ideal mileage will widely vary from person to person, here are a few best practices you can do to avoid injury.<\/p>\n

1. Ramp up slowly.<\/h3>\n

\u201cMost people who get hurt do more than what they\u2019re prepared for,\u201d says Kechijian. \u201cAn average healthy person without preexisting medical conditions can run up to 25 miles per week without too many problems. It\u2019s jumping from five to 25 miles in a week that\u2019s not healthy.\u201d Overloading your joints too fast too soon causes discomfort \u2014 and that can be enough to discourage you from continuing, Reinold says.<\/p>\n

Reinold recommends starting with a couch to 5K program<\/a>, which slowly eases you into a workout routine without overloading your joints and muscles. Other experts will suggest starting with two miles per week for new runners. You\u00a0can also increase your mileage by about 10 percent<\/a> per week until you get close to hitting your goal. \u201cIt\u2019s probably arbitrary, but it\u2019s relatively safe,\u201d Kechijian says.<\/p>\n

RELATED: <\/strong>The 5K Training Plan You Can Actually Do<\/a><\/p>\n

2. Check your stride.<\/h3>\n

Many runners (and especially those who are new to the sport) over-stride, or land with their feet way out in front of their bodies. Over-striding puts more weight and stress on their knees and back, increasing risk of injury, says Kechijian. To check your stride, ask a friend to film you running from the side with a smartphone. Watch yourself in slow motion: You want your front foot to land under your hips, in an almost perpendicular line from your hip to the ground. If your foot is hitting the ground way out in front of your body, try shortening your stride and increasing your cadence. For more on proper form, check out these pro tips<\/a>.<\/p>\n

3. Strengthen your hamstrings.<\/h3>\n

Some runners may rely more on their quads than their hamstrings, which can overpower these muscles and weaken them. Strengthening your hamstrings<\/a> can help prevent serious running injuries. A couple times per week, Kechijian suggests doing six to eight reps of this inchworm<\/a> exercise for two sets, along with this couch stretch<\/a> for two sets of 40 contractions per side. (Imagine you\u2019re trying to squeeze something between your heel and butt by contracting your hamstring.)<\/p>\n

RELATED: <\/strong>The Strength Training Workout Every Runner Needs<\/a><\/p>\n

4. Work your hips.<\/h3>\n

The human body generally moves forward and backward pretty efficiently \u2014 but we\u2019re weaker moving side to side. That means if you\u2019re a regular runner, your quads and hamstrings are probably pretty strong, but your hips might be weak. To keep your legs more stable when you\u2019re running, Reinold suggests two external rotation hip-strengthening exercises: clams<\/a> and side-lying abductions<\/a> using a resistance band<\/a>. \u201cJust two sets 10, three times per week, could be beneficial to someone just starting a running program,\u201d he says.<\/p>\n

5. Stretch.<\/h3>\n

Because running puts a lot of stress on your legs, it\u2019s essential to stretch regularly<\/a>. \u201cYou don\u2019t want your muscles to be tight and then apply force, because that can overload them,\u201d says Reinold. Check out these hip stretches<\/a> to help relieve tightness, and before you head out for a run, try this mobility warm-up<\/a>.<\/p>\n

6. Inspect your shoes.<\/h3>\n

Take a peek at your sneaks: If they have a pattern of wear around any part of the sole that looks significantly different from when you bought them, it\u2019s time to invest in a new pair<\/a>. Also keep in mind that your shoes can only do so much. So if you can only run in one specific sneaker, they\u2019re probably masking a problem with your technique that\u2019s worth checking out with the help of a pro, Kechijian says.<\/p>\n

RELATED: <\/strong>The 14 Best Sneakers for Every Workout<\/a><\/p>\n

7. Get a tune-up.<\/h3>\n

If you\u2019re running 60 miles per week or more, technique really matters. \u201cYou need to be much more careful about managing the stress you\u2019re putting body through,\u201d says Kechijian. \u201cThink about your car: If the alignment is off, you\u2019ll wear down your tires more.\u201d So see a physical therapist for movement assessment to check if you have any issues with strength or mobility<\/a>.<\/p>\n

As for aches and pains, some are normal if you\u2019re hitting the pavement regularly. But if your joints are bothering you when you\u2019re not running (i.e. when you\u2019re walking, taking the stairs or sitting for long periods of time) get it checked out, says Kechijian.<\/p>\n","protected":false},"excerpt":{"rendered":"

A new study shows that running can help strengthen the muscles and cartilage around your knees. Here\u2019s what runners and running skeptics need to know.<\/p>\n","protected":false},"author":105,"featured_media":59678,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[206,108,145,341,357,285],"class_list":["post-59673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-mobility","tag-running","tag-stretching","tag-tax1living-well","tag-tax2running","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59673","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/105"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=59673"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59673\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/59678"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=59673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=59673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=59673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}