Enema Posted August 14, 2009 Posted August 14, 2009 http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-knees/?em Says the most recent evidence as it dispels an old myth. An important 2008 study, this one from Stanford University, followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group’s knees. Barely 2 percent of the runners’ knees were severely arthritic, while almost 10 percent of the control group’s were. At first I thought, maybe the control group is just a bunch of fatties whose weight caused their joint problems, but the article also mentions that frequent running actually serves to protect the joints, rather than wear them down.
WTRanger Posted August 14, 2009 Posted August 14, 2009 I don't buy this "survey". It has one serious flaw. That is the group they surveyed. Marathon runners. These runners are the best of the best. They are committed. They run in proper form. They wear proper shoes. They eat and live a healthy lifestyle. They do everything "right" in a runners lifestyle. So perhaps it is the marathon runners all around lifestyle that helps protect the knees, and not 100% related to running. I would have like to have seen them do a separate group of just your average weekend runner. See what their knees look like. Someone that runs, but really doesn't put much thought into it and lives a lifestyle much closer to your average Joe. I'm talking at best 3 miles max run, nothing close to the distance runners or marathoners. I don't discount the fact that running could actually be better for your knees, depending on the circumstances. But at the same time they used a perfect study group. Most of us aren't perfect. Yes, I know the study did another group of distance runners, not marathoners. But really, it's the same. Distance runners are just marathoners who aren't running or preparing for a marathon.
westernxer Posted August 14, 2009 Posted August 14, 2009 Running is not good for your knees, unless you're one of the lucky ones.
xpaperxcutx Posted August 14, 2009 Posted August 14, 2009 I can dispel this study. I hurt my knees running. Shows how much some studies are waste of money better spent elsewhere.
johan Posted August 14, 2009 Posted August 14, 2009 I think it's true. I've run for years, and my knees are in better shape now than they were when I started. I've always had a preference for rough, rocky, steep trails, and I run uphill and downhill. Of course, there are risks. The knee is not a single body part. It's possible to damage the meniscus or the ligaments around the knee by doing dumb things. As long as you are a bit careful, none of that will happen. Also it's important to realize that the knee is going to take more than it's share of stress if you do too much before having built up the leg muscles properly. The idea that the knees "wear down" from running alone isn't true. At least not if there isn't already something else going wrong.
WTRanger Posted August 14, 2009 Posted August 14, 2009 Again, I think it's the study that has a flaw in the people they chose to sample. Most serious runners have good knees, etc. But because they pay attention to the initial aches and pains. They go and have their stride analyzed and work to better how the foot impacts the ground. They minimize the shock to the shins and knees that way. Very good footwear helps too. It doesn't have to be expensive either. My $60 New Balances are probably one of the best distance shoes I have worn. You're average, I need to loose a few pounds fast before this date, runner doesn't do that and leads themselves into injury. They have a stride that looks like a goose with the sh*ts. They slam the heel into the ground or impact on one side of the foot. So yes, it's not necessarily the running that hurts the knees. It's poor form, poor running conditions, poor footwear, improper stretching, etc. Johan, you trail run which to the seasoned runner is a huge knee strengthener. Plus, the softer trails are much less of an impact on your knees as concrete or asphalt. However, the beginner trail runner will probably hurt themselves if they take a trail too difficult before getting the knee up to shape. You don't go out and run a double black diamond trail your first time. But some people do, with predictable injury occurring, and blame it on the running and not the fact that they were way out of their league. Heck, I know at least a few guys who aren't in their 30's yet and have had one or both knees replaced from running back in the military days. Running on sand, with 40-50 pounds on you and you are in boots. Yeah, not good. However, I will say that their knee problems only came up after they were out and got back into a lazy cycle. So, as in the study, I wonder if they would have been better off keeping running at least lightly.....
OpenBook Posted August 15, 2009 Posted August 15, 2009 Running is jarring to your body because most of us have to run on pavement. I'll stick with the elliptical machine thank-you-very-much, no matter what the studies say.
akazid Posted August 15, 2009 Posted August 15, 2009 I think it depends on what your run on and when you started. If you run on concrete I you probably don't have knees and wouldn't be surveyed. If you run on cement / brick the same applies but if you started running later then sure, maybe you still have knees. If you run on dirt paths you probably can run through your whole childhood and adult life and never worry about knee problems. Also, if you wear high heels you will have knee problems ... Atleast if you keep your legs straight / stiff and when you hit the walkway with your feet all the force goes right into that knee.
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