Many people engage in running for exercise, but few pay attention to their running posture. Incorrect posture can potentially cause damage to the body. So, does running damage the knees?
Does Running Damage the Knees?
Running carries the potential risk of knee joint damage. As the largest and most complex joint in the body, the knee joint bears the greatest amount of stress during running, with a load of 7 to 10 times one's body weight.
The repetitive contraction of the thigh muscles propels the forward movement of the lower leg, causing repeated bending and straightening of the knee joint, which puts excessive pressure on the patellar tendon. The smooth bone on the knee is called the patella, and the tendon beneath it is the patellar tendon. Accumulated minor injuries can lead to local aseptic inflammation or even tears in this area. Incorrect running posture further exacerbates joint wear and tear.
Incorrect Running Posture Aggravates Knee Injuries
The human foot is like a bow that can absorb landing impact. However, if the entire foot or even the heel lands first, our bones and joints will experience significant shock. Long strides can cause extended airborne time, resulting in a large difference in the body's center of gravity and increased weight loading upon foot landing. Running with feet splayed in a V shape also increases the burden on the knees by not aligning them with the toes. Excessive side-to-side swaying wastes energy and increases physical exertion.
Knee Injuries are Irreversible
The frustrating aspect of knee joint injuries is that they are irreversible. In other words, there is no medication that can treat knee joint damage. Once the knee joint is damaged, the only solution is to seek a surgical replacement with a titanium alloy knee joint. Therefore, it is crucial to weigh the cost-benefit ratio of running and plan appropriate long-distance runs based on individual exercise levels.
Moreover, it is essential to maintain correct posture during running, preferably under the guidance of professionals.
Correct Running Posture
1. Keep the upper body upright with a slight forward lean. The correct head posture should relax the neck and shoulders while not obstructing the view of the road ahead.
2. Swing the arms forward and backward to help maintain body balance, and keep the shoulders as relaxed as possible to avoid excessive muscle tension. Many people experience shoulder pain after running, but not leg pain, due to shrugging or excessive arm swinging.
3. Maintain the correct stride, with the landing point not exceeding the body's center of gravity, and keep the knees slightly bent to prevent excessive impact on the knees.
4. Landing with the heel first reduces stimulation to the calf muscles but increases pressure on the knees. Landing with the forefoot first reduces stress on the knees but transfers the pressure to the ankles and Achilles tendon, which are more prone to injury, especially for those with a larger body weight. Landing with the entire foot strikes a balance between knee pressure and running speed. However, there is no absolute best posture for running; the one that suits oneself is the best.
Running for Weight Loss is Not Suitable for Obese Individuals
Overweight runners should pay special attention. Although jogging is considered an ideal exercise for weight loss, it is not suitable for overweight individuals. This is because overweight individuals have higher knee joint loading during running, which makes them more prone to knee joint injuries. Swimming may be a more suitable exercise for them.
