Does running cause joint stress? Some of the most common injuries we see from runners is joint and knee pain. This is because enormous impact forces are created when running, resulting in many runners having problems with their joints. But does that mean running is bad for you, and does it put too much stress on the joints?
CAN RUNNING CAN CAUSE JOINT STRESS?
Osteoarthritis (OA) – known as ‘wear and tear arthritis’ – is the most common joint condition, affected by factors such as age, injury and family history. While past research has suggested that running is also a culprit, recent studies have dispelled this rumor, concluding that habitual running may actually protect against knee osteoarthritis.
All that being said, ‘runner’s knee’ is undeniably a very real complaint for many runners.
Running can damage joints, tendons and the like. Yet there are many different factors which play a role, such as your own body weight, the distance you run and even the surface you run on.
WHAT CAN HARM YOUR JOINTS WHILE RUNNING.
Correct running technique is a crucial part of protecting your knees. If you’re doing a repetitive movement and loading the knee each time in a way that isn’t ideal there can be an excessive twisting of the knee that can do damage to cartilage.
It can therefore be helpful to understand your running style and where your foot strikes the ground.
Studies have shown that heel strike runners are more likely to develop injuries such as runner’s knee and shin splints. This is due to the amount of impact that goes through their leg when running.
The running surface also plays a role. The harder the surface you run on, the higher the forces acting on the body. But that doesn’t have to mean that a hard surface – such as asphalt – is bad. Quite the opposite. If your running technique is technically correct, you can do your laps on asphalt completely worry-free. But, if you’re running on cobbled surfaces, this can be a little more problematic, as they’re really hard and the constant impact on your joints while running can take its toll.
On the other hand, the surface shouldn’t be too soft either. Running on sand, for example, places very different demands on joints and tendons – which is not necessarily a positive thing.
As you can see, there are a wide range of different factors at play here which determine whether running stresses the joints. We’ve put together a few tips on how to run in a way that is easy on your joints.
HOW TO RUN CORRECTLY TO PROTECT YOUR JOINTS
How is always important – and the same is true of running.
Does running cause joint stress? Some of the most common injuries we see from runners is joint and knee pain. This is because enormous impact forces are created when running, resulting in many runners having problems with their joints. But does that mean running is bad for you, and does it put too much stress on the joints?
CAN RUNNING CAN CAUSE JOINT STRESS?
Osteoarthritis (OA) – known as ‘wear and tear arthritis’ – is the most common joint condition, affected by factors such as age, injury and family history. While past research has suggested that running is also a culprit, recent studies have dispelled this rumour, concluding that habitual running may actually protect against knee osteoarthritis.
All that being said, ‘runner’s knee’ is undeniably a very real complaint for many runners.
Running can damage joints, tendons and the like. Yet there are many different factors which play a role, such as your own body weight, the distance you run and even the surface you run on.
WHAT CAN HARM YOUR JOINTS WHILE RUNNING.
Correct running technique is a crucial part of protecting your knees. If you’re doing a repetitive movement and loading the knee each time in a way that isn’t ideal there can be an excessive twisting of the knee that can do damage to cartilage.
It can therefore be helpful to understand your running style and where your foot strikes the ground.
Studies have shown that heel strike runners are more likely to develop injuries such as runner’s knee and shin splints. This is due to the amount of impact that goes through their leg when running.
The running surface also plays a role. The harder the surface you run on, the higher the forces acting on the body. But that doesn’t have to mean that a hard surface – such as asphalt – is bad. Quite the opposite. If your running technique is technically correct, you can do your laps on asphalt completely worry-free. But, if you’re running on cobbled surfaces, this can be a little more problematic, as they’re really hard and the constant impact on your joints while running can take its toll.
On the other hand, the surface shouldn’t be too soft either. Running on sand, for example, places very different demands on joints and tendons – which is not necessarily a positive thing.
As you can see, there are a wide range of different factors at play here which determine whether running stresses the joints. We’ve put together a few tips on how to run in a way that is easy on your joints.
HOW TO RUN CORRECTLY TO PROTECT YOUR JOINTS
How is always important – and the same is true of running. If you choose the right running shoes and pay attention to your running technique, you can stay fit and healthy by jogging without putting too much stress on your joints.
When it comes to running technique, try to follow these golden rules:
- Always maintain body tension.
- You should keep an upright body posture when running, and lean forward slightly.
- Allow your arms to bend and swing slightly as you run. Your arms play a very important role in running, which should not be underestimated.
- It is better to take small, short strides and increase your stride frequency.
- Listen to how loud your footfall is. A quiet running style can indicate a gentle way of running.
SOME COMMON RUNNING KNEE INJURIES
Runners Knee
Runners knee, also known as patellofemoral pain syndrome (PFPS), is knee pain associated with your patella or kneecap.
This is the most common condition for runners. It’s thought to be caused by an imbalance in the muscles that support your knee.
Knee Stress Fracture
A stress fracture in the knee can be the result of increasing the amount or intensity of an activity, such as running too quickly.
Running on an unfamiliar surface (path rather than grass), improper equipment (worn or less flexible running shoes) and increased physical stress (a runner increasing their running time) can also cause a knee stress fracture.
ACL and PCL injuries
An ACL or PCL tear is caused by overstretching the knee’s ligament. It can occur when a runner stops suddenly, changes direction rapidly, whilst slowing down, landing incorrectly or has a direct collision.
Medial Meniscus Tear
A meniscus tear is a tear to the cartilage in your knee joint causing pain on the inside of your knee. The most common cause of a meniscus tear is twisting of your knee when your foot is on the ground.
It can also occur through direct impact in contact sports and in older athletes through gradual degeneration.
HOW CAN I LOWER THE RISK OF KNEE INJURY WHEN RUNNING AS I AGE?
Remember to do warm ups and cool downs:
Many of us are guilty of running straight out of the house without warming up properly.
Try warming up with a few dynamic stretches to prepare the muscles.
Then, after your running workout do a couple cool down exercises that include static stretching to help the muscles relax and return to their normal range of motion.
Add Strength training into your exercise routine:
To prevent knee injuries, try focusing on strengthening the surrounding muscles.
This doesn’t mean you have to lift heavy weights; using simple bodyweight exercises such as reverse lunges, split squats and squats are all great exercises and will help to build muscle around your joints.
DON’T STOP RUNNING OUT OF FEAR OF INJURY
Although running does have the potential – depending on the intensity and other factors – to place stress on the joints and tendons, that’s no reason to stop running.
As with any exercise or sport there’s always the risk of injury, (especially as you age) but by educating yourself, being aware of any current pain or injuries, and by being smart about where and how you run, you’ll help to protect yourself from injury.
Running is good for you.
Running regularly can keep your heart and lungs healthy. Running also:
- Lowers your blood pressure and cholesterol levels.
- Helps you maintain a healthy weight.
- Strengthens your heart muscle.
- Minimizes your heart’s workload.
- And reduces your risk for heart disease.
By running regularly you’ll also achieve many other health benefits including- preventing chronic diseases like:
- heart disease,
- stroke,
- type 2 diabetes and
- depression.
Running will also help you combat being overweight – and the pounds you’ll lose from running will considerably reduce the stress on your joints when you run.
A Win Win!
Small Running Tip-
If you feel like running outside hurts your knees and shins try running on a treadmill instead- or try using an elliptical machine.
You can also seek the advice of your healthcare professional that can provide you with supplements, exercises and treatments so you can continue to run and do so with little to no pain.
REMEMBER TO LISTEN TO YOUR BODY.
It’s important to always listen to your body- If you’re experiencing knee pain, pay attention to it.
To tell normal pain from more serious signs of injury, look out for sharp pains inside the knee or along the joint lines.
Also pay attention to how the knee looks and feels; any external swelling or locking when you move the knee is a sign of more serious injury- especially if it persists after three days of rest.
Always pay attention to how you’re feeling and don’t push your body when it’s hurting. That means- don’t just keep running through the joint pain!
Continuing to run when you’re experiencing joint pain will only make things worse, and can lead to long-term damage.
If your pain gets any worse, or persists after two weeks, stop running and set up an appointment.
TREATMENT FOR KNEE PROBLEMS
We hope that you enjoy running without ever knowing an injury. However, if you do suffer from a joint, ankle or a knee condition, you can rest assured that Eagle Rock Medical Center offers a comprehensive range of services for the diagnosis, treatment and management of any conditions caused by running.
For more information or to set up your FREE consultation with us simply call (208)877-4788 or click here to contact us today.
As always, it’s important to schedule a physical and consult with your doctor before starting a new exercise routine- including running.
When it comes to running technique, try to follow these golden rules:
- Always maintain body tension.
- You should keep an upright body posture when running, and lean forward slightly.
- Allow your arms to bend and swing slightly as you run. Your arms play a very important role in running, which should not be underestimated.
- It is better to take small, short strides and increase your stride frequency.
- Listen to how loud your footfall is. A quiet running style can indicate a gentle way of running.
SOME COMMON RUNNING KNEE INJURIES
Runners Knee
Runners knee, also known as patellofemoral pain syndrome (PFPS), is knee pain associated with your patella or kneecap.
This is the most common condition for runners. It’s thought to be caused by an imbalance in the muscles that support your knee.
Knee Stress Fracture
A stress fracture in the knee can be the result of increasing the amount or intensity of an activity, such as running too quickly.
Running on an unfamiliar surface (path rather than grass), improper equipment (worn or less flexible running shoes) and increased physical stress (a runner increasing their running time) can also cause a knee stress fracture.
ACL and PCL injuries
An ACL or PCL tear is caused by overstretching the knee’s ligament. It can occur when a runner stops suddenly, changes direction rapidly, whilst slowing down, landing incorrectly or has a direct collision.
Medial Meniscus Tear
A meniscus tear is a tear to the cartilage in your knee joint causing pain on the inside of your knee. The most common cause of a meniscus tear is twisting of your knee when your foot is on the ground.
It can also occur through direct impact in contact sports and in older athletes through gradual degeneration.
HOW CAN I LOWER THE RISK OF A KNEE INJURY WHEN RUNNING AS I AGE?
Remember to do warm ups and cool downs:
Many of us are guilty of running straight out of the house without warming up properly.
Try warming up with a few dynamic stretches to prepare the muscles.
Then, after your running workout do a couple cool down exercises that include static stretching to help the muscles relax and return to their normal range of motion.
Add Strength training into your exercise routine:
To prevent knee injuries, try focusing on strengthening the surrounding muscles.
This doesn’t mean you have to lift heavy weights; using simple bodyweight exercises such as reverse lunges, split squats and squats are all great exercises and will help to build muscle around your joints.
DON’T STOP RUNNING OUT OF FEAR OF INJURY
Although running does have the potential – depending on the intensity and other factors – to place stress on the joints and tendons, that’s no reason to stop running.
As with any exercise or sport there’s always the risk of injury, (especially as you age) but by educating yourself, being aware of any current pain or injuries, and by being smart about where and how you run, you’ll help to protect yourself from injury.
Running is good for you.
Running regularly can keep your heart and lungs healthy. Running also:
- Lowers your blood pressure and cholesterol levels.
- Helps you maintain a healthy weight.
- Strengthens your heart muscle.
- Minimizes your heart’s workload.
- And reduces your risk for heart disease.
By running regularly you’ll also achieve many other health benefits including- preventing chronic diseases like:
- heart disease,
- stroke,
- type 2 diabetes and
- depression.
Running will also help you combat being overweight – and the pounds you’ll lose from running will considerably reduce the stress on your joints when you run.
A Win Win!
Small Running Tip-
If you feel like running outside hurts your knees and shins try running on a treadmill instead- or try using an elliptical machine.
You can also seek the advice of your healthcare professional that can provide you with supplements, exercises and treatments so you can continue to run and do so with little to no pain.
REMEMBER TO LISTEN TO YOUR BODY.
It’s important to always listen to your body- If you’re experiencing knee pain, pay attention to it.
To tell normal pain from more serious signs of injury, look out for sharp pains inside the knee or along the joint lines.
Also pay attention to how the knee looks and feels; any external swelling or locking when you move the knee is a sign of more serious injury- especially if it persists after three days of rest.
Always pay attention to how you’re feeling and don’t push your body when it’s hurting. That means- don’t just keep running through the joint pain!
Continuing to run when you’re experiencing joint pain will only make things worse, and can lead to long-term damage.
If your pain gets any worse, or persists after two weeks, stop running and set up an appointment.
TREATMENT FOR KNEE PROBLEMS
We hope that you enjoy running without ever knowing an injury. However, if you do suffer from a joint, ankle or a knee condition, you can rest assured that Eagle Rock Medical Center offers a comprehensive range of services for the diagnosis, treatment and management of any conditions caused by running.
For more information or to set up your FREE consultation with us simply call (208)877-4788 or click here to contact us today.
As always, it’s important to schedule a physical and consult with your doctor before starting a new exercise routine- including running.