Is running bad for my knees?
I often hear people say I don’t want to run because running is not good for my knees.
Is it true?
Statistics show that every year over 80% of new runners get injured with the knee injury on top of the list.
Definitely, these stats are not encouraging, so why should a new runner start running?
It’s not a surprise that running is a high impact sport, there is a lot of stress on tendons, ligaments and the skeletal structure. Without doubt this is a factor that we have to consider. However, it's not that running is bad for your knees, running is bad for your knees, if you don’t have a strong body and strong knees. If it’s well executed, running does not affect your knees, but makes them stronger. The bones and cartilage of your knees will adapt with running: running helps to keep knees lubricated, make them stronger and stimulate cartilage to grow. Several studies have proven that increased knee pain is not associated with running. Actually, a regular running routine can reduce the pain of arthritis. In fact, a study conducted over a period of 10 years has shown that runners have developed a lower rate of arthritis compared to non-runners. However, because science says that running is not related to arthritis, it doesn’t mean you don’t have to take care of your body.
Despite all of this scientific good news, why is running knee injuries so frequent and common?
As one of the key rules, if you want to be a strong and healthy runner, you have to dedicate some time to strength training. Most of the causes of bad knees and other injuries are due to overuse that eventually causes a knee injury. The overuse is when there is too much stress on your body (in this case on the knees), bigger than what your body can handle.
The overuse might be caused by running too fast or too long than what your body can handle, or by reducing the recovery time, so your muscles, joints and ligaments can’t recover properly.
Here are 4 tips that I believe you should keep in mind to reduce the risk of injuries
Invest time in Strength Training and Mobility: I tend to repeat it over and over, but you can’t be a healthy runner, if you are not stronger. Always combine running workouts with strength training exercises that can also be done at home. Follow the advice of an expert or contact me if you need a program. I have dedicated programs for strength training specific for each body part.
Every case needs individual and proper attention. For instance, knee injuries are often caused by weak hips and glutes, so it would be fundamental to follow a full strength training program that includes the core. (Don’t underestimate the core!).
Follow your training plan: Follow the schedule that your training is suggesting and don’t over do. NOT TOO SOON. When you start running, start slowly and then progress. If you’re a long distance runner, don’t increase your weekly mileage above 10%.
GOLDEN RULES:
Don’t go too fast
Don’t go too long
Rest and recover
Have a good Form: Take a GAIT analysis test to see how your form is and if there are big problems in your form that affect your running.
Find running shoes best for you: Follow the advice of a shoe store specialist and find a pair of shoes that fit you. Remember to change your shoes regularly, since after 300-500 miles they deteriorate and don’t absorb shock, increasing the risk of injury.
These are guidelines, but they are not medical advice. If you feel any pain, inside above or under the knee, stop running, apply ice and consult a doctor if the problem persists. Don’t overdo it! You might stop running until the pain disappears or until the doctor gives you a green light.