Sport benefits, HEALTH, joints, knees, myths, precautions, risks, running, truths Rodolfo Teixeira 14 de June de 2024 0 Comments

Running and Joint Health: Unveiling Myths and Truths

Demystifying the Impact of Running on Joints

Running, one of the most popular physical exercises in the world, is often surrounded by myths and doubts, especially regarding its influence on joint health, particularly the knees. Is it true that running wears out cartilage and increases the risk of osteoarthritis? Or could this physical activity actually bring benefits to the joints?

In this article, we will unravel the truths behind these questions, seeking answers in scientific research and the guidelines of Brazilian experts, including the Ministry of Health. We will address the risks and benefits of running for the joints, as well as offer valuable tips for a safe and enjoyable practice.

Unraveling the Myths: Running and Joint Wear

One of the most common myths about running is that it wears out cartilage and leads to osteoarthritis, a degenerative joint disease. Several studies, however, refute this belief. A research conducted by the Brazilian Society of Rheumatology (SBR) followed runners for 20 years and found no significant difference in knee cartilage compared to sedentary individuals.

Another study, published in the Brazilian Journal of Sports Medicine, reached similar conclusions, demonstrating that running, when practiced properly, does not increase the risk of osteoarthritis. In fact, some studies suggest that regular physical activity, including running, may even have a protective effect against the development of the disease.

Running and its Benefits for the Joints

Far from being harmful, running can bring several benefits to the joints, from strengthening muscles and ligaments to improving joint lubrication. Physical activity also contributes to increased bone density, reducing the risk of osteoporosis.

In addition, running can help control body weight, reducing the load on the joints, especially the knees. Studies show that losing just 5% of body weight can significantly reduce pain and improve joint function in individuals with osteoarthritis.

Risks and Essential Precautions for Safe Running

Although running is a safe activity for most people, it is important to take some precautions to avoid injuries and ensure a healthy practice. The first step is to consult a doctor to assess your physical condition and obtain guidance on the ideal way to start running.

It is also essential to choose footwear suitable for the type of terrain and stride, as well as to perform stretching and warm-up exercises before each run. Gradually increasing the distance and intensity of workouts is crucial to avoid overloading the joints.

Risk Factors that Deserve Attention

Some individual factors can increase the risk of injury during running, such as a history of joint trauma, obesity, muscle imbalances, and postural problems. In these cases, it is even more important to seek professional guidance before starting physical activity.

In addition, it is essential to be aware of signs of pain or discomfort during running. If you feel persistent pain, the ideal is to stop the activity and seek medical attention for evaluation.

Strengthening Joints for Pain-Free Running

Strengthening the muscles surrounding the joints, especially the knees, is essential to prevent injuries and improve performance during running. Exercises such as squats, lunges, and leg press can be performed with professional supervision to ensure correct technique and avoid overload.

Maintaining a healthy body weight is also crucial to protect the joints. In addition, a diet rich in nutrients that contribute to cartilage health, such as collagen and glucosamine, can be beneficial for runners.

Running and Well-being: A Healthy and Enjoyable Journey

Running, when practiced safely and consciously, can be an excellent physical activity to promote overall well-being and joint health. We hope this article has clarified the main myths and truths about running and the joints.

Remember, medical supervision and guided practice are essential to enjoy all the benefits of this physical activity. So, put on your sneakers, adopt an appropriate training plan, and move forward towards a healthier and more energetic life!

Conclusion: Running – An Ally for Health with the Right Dose of Attention

Running, when practiced safely and with the right precautions, can be a powerful ally for your overall health and well-being. It can strengthen your joints, improve cardiovascular health, enhance weight management, and boost your mood.

As we’ve explored in this article, the notion that running inevitably leads to joint damage is a myth. With proper guidance, technique, and attention to individual needs, running can be a safe and enjoyable activity for people of all ages and fitness levels.