11 minutes agoAuthor: Shivakant Shukla
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run It is a complete workout in itself. Running for some time every day keeps our health healthy. Provided that its method should be correct. Apart from other body parts, it is also beneficial for 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 for the knees?
so today medical certificate In this article we will talk about what effect running has on the knees. You will also learn that-
- What kind of precautions should be taken while running?
- How much running daily is beneficial for health?
Expert- Dr. Yugal Karkhur, Senior Consultant, Orthopedics, Narayana Hospital (Gurugram)
Running reduces the risk of osteoarthritis: study
A study on this has been published in the National Institute of Health (NIH). In this, long research was done for two decades on people who run and who do not run. In research, scientists found that the problem of osteoarthritis i.e. joint pain was only 20% among the people who ran. Whereas 32% of people who did not run were suffering from it.
According to this study, running puts more pressure on the knees than walking. But this strengthens the bones of the knees. There is no direct connection 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. This is the most common form of arthritis, mostly appearing in people after the age of 50. There is no perfect treatment for it right now.
According to the World Health Organization (WHO), about 528 million people worldwide were suffering from osteoarthritis in 2019.
According to a study published in the National Library of Medicine, in 1990, about 2.34 crore people in India were suffering from osteoarthritis. In 2019, this figure increased almost three times to 6.23 crores.
Running is not harmful for knees
The pressure 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 some precautions while running.
How to protect your knees while running
Knee is a very sensitive organ. It is very important to protect the knee while running because injury to it can cause many serious problems. If a knee injury becomes serious, it can result in permanent joint damage, disability, serious infection, or neurovascular damage in the knees. Most of the incidents of knee injuries occur due to falls or shocks during sports or while running.
On one hand, running is beneficial for both knees and body. On the other hand, it is very important to be careful and protect the knees. So see the graphic below to see how to protect your knees while running.
Some tips to protect knees while running
Apart from running properly and wearing sports shoes, there are some other things we can do to protect our knees while running. Let us understand this through the pointers below.
do stretching exercises
Muscle stiffness leads to poor form, which increases the risk of injury while running. In such a situation, do stretching exercises before running. This increases flexibility in muscles and helps in running for longer periods of time.
go from slow to fast
To keep the body active and avoid fatigue, first walk slowly and then start walking fast. This improves the duration of running and keeps the body active. Running very fast continuously can increase knee problems.
take care of body capacity
Run as much as your body’s stamina allows. Running beyond the body’s capacity starts causing harm to the body. Due to this, there remains fatigue and weakness in the body all the time, which can make it difficult to achieve long-term goals.
Must wear knee-support braces
Don’t forget to wear knee sleeves before running to protect your knees from any damage. This helps in maintaining mobility of the legs even while running. With this, any kind of risk including knee cramps can be avoided.
Running is beneficial for overall health
Running just 20 to 30 minutes at a moderate speed every day reduces the risk of heart attack, stroke and many other diseases. See in the graphic below how beneficial running daily is for our health.
Dr. Yugal Karkhur tells that running just for a few minutes every day keeps physical and mental health good. However, it is very important to follow some rules before running. Such as taking a healthy diet and staying hydrated etc. It is important to keep in mind the points given in the graphic below when running.
How right or wrong is it to listen to music while running?
Dr. Yugal Karkhur explains that listening to music while running depends on the running condition. If you are running in a fixed area of a running club, park, ground or on a treadmill, you can enjoy music slowly. This can also help in running. But if we are racing on a road or highway then the chances of an accident are higher.
How much running daily is good for health?
According to a study published in the American Journal of Epidemiology, to stay healthy, a person should run for 2.5 hours or 30 minutes a day, five days a week.
Is running on a treadmill bad for knees?
Not at all, running on a treadmill is not bad for the knees. But running in the plains is more beneficial for health. Running on a treadmill also has some benefits. For example, one can run on a treadmill even in bad weather. In this we can control our speed. However, it can also be boring because no scene changes here.
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