For many years the idea that the impact of running could be bad for the knees was sold, but studies published in recent years show that the benefits of sport for the joints are greater than the risks.
The doctor in motor science and professor at EEFERP-USP (Faculty of Physical Education of Ribeirão Preto of the University of São Paulo), Paulo Roberto Pereira Santiago, says that joints such as the knee do not have blood vessels and, therefore, need movement to stay irrigated and nourished.
The impact caused by vigorous walking or running favors this nutrition and keeps joints healthy, as shown in a review published in the scientific journal Physical Therapy in Sport.
According to the physical educator, running and walking for up to 30 minutes should not cause injuries to healthy people. However, he recommends that the pace is increased gradually, that training is interspersed with rest days and that the novice runner checks that he does not have health problems, such as arrhythmias, before starting to practice the sport.
Running improves cardiovascular and respiratory health, prevents metabolic diseases such as diabetes and increases longevity, as a review article published in the British Journal of Sports Medicine showed.
According to WHO (World Health Organization) recommendations, 150 minutes of moderate physical activity a week or 75 minutes of intense activity are enough to ensure these health benefits.
Two studies Recent studies have also shown that, contrary to popular belief, running should not be avoided by people with joint diseases such as osteoarthritis.
“Today, in fact, we know that a sedentary lifestyle is much more harmful to osteoarthritis than some activities, even those that involve a certain impact”, says the physical therapist and master in orthopedics and traumatology, Guilherme de Carvalho Sposito.
Sposito is a professor at the postgraduate course in physiotherapy at the Instituto Internacional de Estudos em Saúde and works at the sports physiotherapy clinic Supere, in Ribeirão Preto, where he uses running as part of the treatment for joint diseases.
The professional says that the treatment for this type of pathology should not be done taking into account only a clinical finding, such as the image exam, and states that the intensity and benefits of the sport depend on factors such as age, physical conditioning, the associated diseases and the disposition of the patient.
Orthopedic doctor Marco Demange, professor in the department of orthopedics and traumatology at the USP School of Medicine (University of São Paulo), makes four basic recommendations to avoid knee injuries while running.
Stretch properly and strengthen your muscles
The muscles of the thigh, calf, buttocks and abdomen are essential to maintain a good posture during the race and, therefore, they must be strengthened before practicing sports.
The leg musculature, in particular, is important to relieve the weight placed on the knees, so practitioners should pay more attention to it.
Stretching is also essential before and after exercise, says Demange. This preparation helps in greater muscle and joint flexibility and, consequently, in the prevention of injuries.
Be careful of overweight
The doctor explains that during running, the impact on the knee joints can be equivalent to up to 4 times the individual’s weight and, therefore, obese or overweight people have a greater chance of being injured.
Guilherme de Carvalho Sposito adds that the greater amount of fat is predisposed to inflammation, which can make you predisposed to pain. However, he defends that these individuals do not deprive themselves of exercising or running, but prepare well, with improved physical conditioning, before practicing.
make reviews
The lack of practice and sedentary lifestyle make people unlearn to run. According to Demange, it is important that the runner be evaluated by a professional to verify if the movements are being executed in a way that favors injuries.
If done incorrectly, especially when the runner gets tired, they put strain on the muscles or knees to try to alleviate exhaustion.
Experts also recommend that the practitioner avoid uneven terrain, wear suitable shoes and wear comfortable clothes.
Take a rest
Any impact activity should be followed by a period of rest for the body to recover. With running it is no different. The period is necessary for the muscles and joints to adapt and, when appropriate, to regenerate.
This recommendation is even more important when there is any type of inflammation in the muscles or tendons. They are common in beginning runners and are usually reversed without the need for medical intervention. However, it takes time for this recovery to take place.
If the runner feels any pain during the exercise, the practice should be stopped. If discomfort persists, a doctor should be consulted.
I have over 3 years of experience working in the news industry. I have worked for various news websites and have been an author at News Bulletin 247 for the past 2 years. I mostly cover technology news and have a keen interest in keeping up with the latest trends in the industry. I am a highly motivated individual who is always looking to improve my skills and knowledge.
