Key Points
- Health Benefits of Running: Running improves cardiovascular health, strengthens muscles, and enhances mental well-being.
- Impact on Knees: Moderate running does not increase knee damage and may improve some knee conditions.
- Clinical Implications: Running, when done correctly, can be safe and beneficial for middle-aged adults, even improving some knee issues.
Why is running good for an individual? What are some health benefits?
Running is a popular form of exercise with numerous health benefits. It strengthens the cardiovascular system, increases lung capacity, and improves overall endurance. Regular running helps in maintaining a healthy weight, which reduces the risk of chronic diseases such as diabetes and hypertension. Additionally, running enhances mental well-being by reducing stress and anxiety, and it can improve sleep quality.
What happens to the knee if it’s exposed to a running load?
When the knee is exposed to a running load, it undergoes repetitive stress. This can lead to changes in the knee’s internal structures, such as the cartilage and ligaments. However, this stress does not necessarily lead to damage. The study found that while some areas of the knee might show increased signs of stress, others may actually improve in condition. For example, subchondral bone marrow edema in the tibia and femur showed improvement after marathon training and running.
What did this study do to the participants?
The study involved 82 healthy middle-aged adults participating in their first marathon. Participants underwent MRI scans of both knees six months before and half a month after the marathon. They also completed the Knee Injury and Osteoarthritis Outcome Score (KOOS) questionnaires at each visit to self-report knee function. The study aimed to evaluate the short-term impact of long-distance running on knee joints using MRI.
How much running is safe?
The study suggests that moderate long-distance running, such as training for and completing a marathon, can be safe for the knees. The improvements seen in some knee structures indicate that running may have a protective effect. However, the study emphasizes the importance of a gradual and standardized training program to prepare the knees for the stress of running.
What can we conclude from this article?
The clinical implications from this study are significant. It provides evidence that marathon running, when preceded by proper training, does not necessarily worsen knee conditions and may even improve certain aspects. This information is valuable for clinicians advising patients on the safety of running and its effects on knee health. It highlights the need for tailored training programs and injury prevention exercises targeting specific knee areas, especially the patellofemoral joint.
Key question: Will running increase damage in the knee? Is running safe for my knee?
The study shows that running, particularly marathon training and completion, does not significantly increase knee damage. While there were increases in some knee abnormalities, such as patella cartilage lesions, these were asymptomatic. Conversely, there were improvements in other areas like the subchondral bone of the tibial and femoral condyles. Therefore, running can be safe for the knees, especially with appropriate training and preventive measures.
Conclusion
Running offers numerous health benefits and, with proper training, can be safe for the knees. This study provides robust evidence that moderate long-distance running, such as preparing for and completing a marathon, can lead to improvements in certain knee conditions without significantly increasing damage. Clinicians can use this information to guide patients on safe running practices and to emphasize the importance of a structured training program.
Contact us today to find how why you might have pain when running and how you can address it quickly with our Physiotherapist so that you can return to running efficiently and comfortably!
Ref: Horga, L. M., Henckel, J., Fotiadou, A., Hirschmann, A., Torlasco, C., Di Laura, A., D’Silva, A., Sharma, S., Moon, J., & Hart, A. (2019). Can marathon running improve knee damage of middle-aged adults? A prospective cohort study. BMJ Open Sport & Exercise Medicine, 5, e000586. https://doi.org/10.1136/bmjsem-2019-000586
