run It’s a complete workout in itself. Running for a certain amount of time every day keeps our health healthy. As long as his method is correct. Apart from other parts of the body, it is also beneficial for the knees. However, some people complain of pain and swelling in their knees after running. In such a situation, the question arises whether running is harmful to knees?
Today in Sehatnama we will talk about the effect of running on the knees. You will also learn that-
What precautions should you take while running? How much daily running is beneficial for your health?
Expert – Dr Yugal Karkhur, Senior Consultant, Orthopedics, Narayana Hospital (Gurugram)
Running reduces the risk of osteoarthritis: study
A study on this subject was published in the National Institute of Health (NIH). In this, extensive research has been carried out for two decades on people who run and those who do not run. During research, scientists found that the problem of osteoarthritis, that is, joint pain, accounted for only 20% of people who ran. While 32% of people who did not run suffered from it.
According to this study, running puts more strain on the knees than walking. But it strengthens the knee bones. There is no direct link between running and knee pain.
What is osteoarthritis?
According to the Centers for Disease Control and Prevention, when the cartilage that supports the bones in the joints slowly begins to deteriorate, it can cause pain, stiffness, and even disability. This is called osteoarthritis. It is the most common form of arthritis, appearing mainly after age 50. There is currently no perfect treatment for this.
According to the World Health Organization (WHO), approximately 528 million people worldwide suffered from osteoarthritis in 2019.
According to a study published in the National Library of Medicine, in 1990, around 2.34 million people in India suffered from osteoarthritis. In 2019, this figure almost tripled to 6.23 crore.
Running is not harmful to your knees
The pressure placed on the knees while running increases the amount of fluid in the joints, which maintains smoothness and relieves joint pain. This reduces the risk of knee-related problems. However, we need to take certain precautions when running.
How to protect your knees when running
The knee is a very sensitive organ. It is very important to protect the knee when running because an injury can lead to many serious problems. If a knee injury becomes serious, it can lead to permanent joint damage, disability, serious infection, or neurovascular damage to the knees. Most knee injuries occur as a result of falls or impacts during sports or running activities.
On the one hand, running is beneficial for both the knees and the body. On the other hand, it is very important to be careful and protect your knees. So check out the graphic below to see how to protect your knees when running.
Some tips for protecting your knees while running
Besides running correctly and wearing athletic shoes, there are other things we can do to protect our knees when we run. Let us understand this through the pointers below.
do stretching exercises
Muscle stiffness leads to poor form, which increases the risk of injury when running. In such a situation, do stretching exercises before running. This increases muscle flexibility and helps you run longer.
go from slow to fast
To keep the body active and avoid fatigue, walk slowly at first, then start walking quickly. This improves running time and keeps the body active. Running very fast continuously can increase knee problems.
take care of the body’s ability
Run as much as your body’s endurance allows. Running beyond the body’s capabilities begins to harm the body. Because of this, there is constant fatigue and weakness in the body, which can make it difficult to achieve long-term goals.
Must wear knee pads
Remember to wear knee pads before running to protect your knees from any damage. This helps maintain leg mobility even while running. Thus, any type of risk, including knee cramps, can be avoided.
Running is beneficial for overall health
Simply running 20 to 30 minutes at a moderate speed each day reduces the risk of heart attack, stroke and many other diseases. Discover in the graph below how running daily is beneficial for our health.
Dr. Yugal Karkhur explains that running for a few minutes every day maintains good physical and mental health. However, it is very important to follow certain rules before running. Like eating a healthy diet and staying hydrated, etc. It is important to keep the points shown in the graphic below in mind when performing.
Is it good or bad to listen to music while running?
Dr. Yugal Karkhur explains that listening to music while running depends on the running conditions. If you run in a specific area of a running club, park, field or on a treadmill, you can enjoy the music slowly. It can also help with running. But if we run on a road or highway, the risk of an accident is higher.
How much running daily is good for your health?
According to a study published in the American Journal of Epidemiology, to stay healthy, a person should run 2.5 hours or 30 minutes a day, five days a week.
Is running on a treadmill bad for your knees?
Not at all, running on a treadmill is not bad for your knees. But running on the plain is more beneficial for your health. Running on a treadmill also has some benefits. For example, you can run on a treadmill even in bad weather. In this we can control our speed. However, it can also be boring because no scenes change here.
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