Is Running Bad for Your Knees… or Actually Good?

About this video

• Video Title: Is Running Bad for Your Knees… or Actually Good?
• Channel: Talking With Docs
• Speakers: Dr. Brad, Dr. Paul Sal
• Duration: 11:14

Overview

This video addresses the common concern of whether running causes arthritis, particularly in the knees. The hosts, Dr. Brad and Dr. Paul Sal, discuss the science behind cartilage health, debunk myths about running and arthritis, and provide practical tips for runners to minimize injury and discomfort.

Key takeaways

• Running and Arthritis: Contrary to popular belief, recent studies suggest that running does not directly cause arthritis in the knees.
• Cartilage Health: Cartilage has a limited ability to regenerate in adults. While micro-trauma from activities is repaired, significant damage can be permanent.
• Benefits of Use: Similar to bone adaptation, cartilage can benefit from moderate loading, adhering to the "use it or lose it" principle.
• Pre-existing Arthritis: For individuals with existing arthritis, running within pain limits may not necessarily worsen the condition, although abnormal joint structure might be an exception.
• Injury Prevention Tips: To minimize discomfort and potential injury while running, consider:
  1. Proper Shoes: Invest in well-cushioned shoes fitted specifically for your foot type and gait.
  2. Surface Choice: Opt for softer running surfaces like trails or treadmills over concrete.
  3. Technique: Focus on efficient running form, reducing vertical bouncing and taking shorter strides with faster foot turnover.
  4. Training: Incorporate strengthening, flexibility, and mobility exercises around your running routine.
  5. Gradual Progression: Avoid increasing mileage too quickly, adhering to a guideline of no more than a 10% increase per week.