Running is one of the most easily accessible and popular ways to exercise, and could be a great solution if you’re looking to improve your cardiovascular health or work on your overall fitness! However, both experienced and beginner runners might worry about the impact it could have on their knees. You might wonder if it puts additional stress on your knee joints, and how this could ultimately affect your mobility in the future, or perhaps you’re already struggling with osteoarthritis or a little wear and tear on your joints and want to know more about how you can stay active and healthy without causing further damage.
FlexiSEQ is a drug free solution for joint pain that can help to relieve the pain and stiffness of joint wear and tear. Read on to learn more about how the knee joint works, how it can be impacted by high-impact exercise, and what you can do to maintain the health of your joints while staying active.
How does the knee joint work when you run?
The knee joint is a hinge joint connecting the thigh bone and the shin bone (also known as the femur and the tibia), allowing you to bend and straighten your leg. These bones are cushioned against each other by pieces of fibrocartilage (known as the menisci) which can help to absorb shock and stabilise the knee. All of these components are held together and connected to the surrounding muscles by tendons and ligaments. The kneecap (or the patella) sits in front of the femur and is covered in cartilage to reduce friction. It can help to protect the knee joint as well as absorbing some of the impact when running.
When you walk, your knee goes through repeated bending and extending with relatively low impact. Your muscles and the structure of the knee help to keep weight distributed evenly and stable as you move. Running, however, carries a much greater impact and requires a wider range of motion for that joint, being required to flex more to create longer strides.
Did you know that your knee experiences the force of several times your body weight when running? The impact of this is absorbed by the menisci and other cartilage, while your muscles work harder to keep you stable.
How can running impact the knee joint?
Despite the many health benefits carried by running, it can unfortunately have a detrimental effect on your joint health, particularly when your technique or form are poor. Overuse of those joints can also cause joint inflammation, leading to conditions such as tendonitis or bursitis. All of that impact absorbed by your knee can cause wear and tear to the cartilage, and this can lead to osteoarthritis.
What causes knee osteoarthritis?
It is estimated that 5.4 million in the UK suffer from knee osteoarthritis!
Knee osteoarthritis can be caused by a variety of factors – weight bearing joints can be damaged when additional weight is placed on them, and this can happen during activities that place a large amount of impact or additional weight on the knees, including exercises like squats and running, or sports that involve running and jumping – such as football or tennis. The risk increases with factors such as age, weight, genetics, and previous injuries. Someone with knee osteoarthritis may find that they suffer from stiffness, swelling, and pain that worsens with movement. This can make it uncomfortable even just to carry out regular activities like walking or climbing stairs.
The importance of exercise in maintaining healthy joints
In spite of the wear and tear to cartilage caused by high impact exercise, regular exercise is still great for maintaining joint health (as well as your health in general). Good low impact alternatives include activities like swimming, or cycling to maintain flexibility and the muscles around your joints.
Always remember that proper recovery after exercise is vital to prevent injuries from overuse.
Plus, keeping active and fit can help to maintain a healthy weight overall reducing strain on your joints.
How to choose the right running shoes
Wearing the right shoes to run in can really help to protect your knee joints. A good pair of running shoes can absorb shock, provide stability, and help to distribute the impact of each step more evenly. Making sure that you replace your running shoes every 300 to 500 miles can also help to ensure that you’re always supported by your footwear. The key takeout here is that if you are prone to problems it is much better to get professional advice rather than go out and buy any pair of shoes.
It may help to have a professional gait analysis carried out. This involves having your specific running technique observed so that an expert can provide you with advice about which running shoes could offer the best support for you. It can also be worth speaking with your GP to get their advice on potential issues you might experience if taking up running for the first time, or after a long break from exercise.
Does running cause osteoarthritis?
Contrary to popular belief, recent research suggests that running on its own does not lead to osteoarthritis. A 2023 Harvard study found that moderate running could even strengthen joints and actually help to reduce inflammation rather than wearing the cartilage down and causing further problems down the line. The evidence is growing that running can actually be a healthy part of joint maintenance for many.
Always stay mindful of injuries and overuse. These could contribute to joint pain no matter how good your technique is or which exercises you’re focusing on. If you are experiencing discomfort, FlexiSEQ is specially formulated to help restore joint function and relieve the pain associated with joint wear and tear.
