Debunking Running Myths: Does running really hurt your knees?

Does running really hurt your knees? Runfargirl

Does running really hurt your knees? Runfargirl

I have partnered with Dartmouth-Hitchcock to bring you a series of stories that highlight the care and services they bring to New Hampshire. Our personal experience with the Children’s Hospital at Dartmouth-Hitchcock has formed my opinions of DHMC, and I am incredibly grateful to the amazing doctors, nurses and staff there who have helped our son, Jack. You can read more about our personal experience at DHMC here.

I've heard several comments throughout the years from nay-sayers criticizing my running with the cautionary warning, 'You're destroying your knees!' or 'Just wait until you’re older and your knees are shot!'

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One of the biggest myths related to running is that the impact damages knees. Science is proving that this is the furthest thing from the truth. The leading cause of knee pain, often caused by osteoarthritis, is being overweight. A higher BMI puts you at greater risk of strain on the knee joint, according to Dartmouth-Hitchcock Rheumatologist Alicia Zbehlik, MD, MPH. Most runners have a lower BMI and therefore their joints are healthier, putting them at a lower risk of developing arthritis later in life.

If you're committed to keeping your knees healthy, here are a few suggestions that should keep you running long into the future:

Focus on Form

Proper running form is the most effective way to prevent all running injuries, including knee injuries. Consider having your running form evaluated by a physical therapist. They will be able to analyze the way you run with slow motion video and be able to provide feedback that will help you make changes.

Stabilize the Knee with Strength Training

Instability in the knee is often caused by imbalanced strength in the muscles surrounding the knee. Take time several times a week to work on stability drills that will help strengthen the muscles and ligaments that have attachments at the knee. Check out this great video from James Dunne of Kinetic Revolution:

Dynamic Warm Up

Including a dynamic warm up in your running routine is a key factor in staying injury free. Take 5-10 minutes before your run to perform the following moves:

  • 10 leg swings on each side

  • 10 walking lunges with trunk twist (lunge forward while twisting while twisting your trunk towards the forward leg)

  • 20 butt kicks alternating legs

  • 10 high-steps (lift leg up to a 90 degree angle and then extend out at knee giving a little stretch to the hamstring and calf before placing back on the ground)

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You can also protect your knees by making sure you are fitted properly for good running shoes and by avoiding hard surfaces like concrete. Looking for more information about keeping your knees healthy? Check out this article: ‘Does the wear and tear of running cause arthritis?’ published by Dartmouth-Hitchcock HERE.

 --Sarah

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UncategorizedSarah Canney2 Comments