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Revelations on Strengthening Knees Through Running

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Indeed, multiple studies have shown that regular running strengthens the joints and actually protects against the development of osteoarthritis - the irreversible wearing of the protective cartilage that acts as a cushion between knee bones.

The reason that possibly leads the public to think that running is bad for our knees is due to the fact that knees receive more pressure or load than usual while we run. However, studies have found that the overall force exertion for running and walking might be the same over similar distances. According to Canadian research published in the journal Medicine and Science in Sports and Exercise, 14 adults joined an experiment to run on a moving platform, and the force of each step while running was found to be 3 times higher than walking. However, this impact was then offset by the time runners spent in the air and the length of their stride. The final result showed that the forces exerted on the knees when running or walking are fairly close.

A 2018 article published in the Journal of Bone and Joint Surgery showed that active marathoners’ chances of getting arthritis are well below the general US population. A study published in the journal Clinical Rheumatology in the same year further supported this theory with the finding of how osteoarthritis patients over 50 experienced lessened knee pain when they ran regularly.

Although running strengthens the knees, one still needs to take precautions. We will now share a few tips on preventing injuries when running. Please make sure you always run with the right footwear which should fit your gait and foot size. Running with the right posture is also important. If you ever experience pain in your knees during running, you must listen to your body and stop to get some rest.

As a rule of thumb, keep in mind the following key points to protect your knees while you run. Start slowly and conservatively in your exercise program. It is a useful tip to help one avoid injuries. Always warm up before you start. It is a good idea to do a stretch pre-run and post-run to loosen up your muscles. A knee sleeve is also an option to provide extra support to your knee.
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