Is running bad for your knees? It’s a common concern, but most evidence suggests that it’s largely beneficial for the joints.
One of the main reasons that people think running is bad for your knees is because of the pressure—or load—it places on the joints. Interestingly, the overall “force exertion(施加)” for walking and running might be equal over similar distances. A small study published in Medicine and Science in Sports and Exercise showed the reason for this. In the study, researchers asked 14 adults to walk or run on a moving platform that recorded data on the amount of force, or load, each step had. Results showed that the force exerted on the knees while running was as much as three times higher than while walking—but this was offset by the time runners spent in the air and the length of their stride(步伐). The overall force exerted on the knees when running or walking over the same distance was fairly similar.
And while the joint impact caused by running has long been a concern, it has never been shown to increase the risk of knee osteoarthritis(膝骨关节炎). In fact, multiple studies have shown that runners are less likely to develop osteoarthritis than non-runners. There are various theories for why this is the case. Some researchers suggested that runner’s lower risk of developing a bad case of osteoarthritis because of their lower BMI. And some found that running positively changed the interior environment of the knee. More research needs to be done here, but it seems that running has a protective, beneficial effect on knee joints, rather than a detrimental one.
Running is free, accessible and easy to do. And it won’t increase your risk of knee problems. You do, however, need to take the right precautions(预防措施), such as always wearing the correct shoes, making a weekly exercise plan, and doing some strength training.
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