Arthritis is a joint disorder that involves inflammation of the joint. The major issue faced by arthritis patient is joint pain, especially in the knees. This pain happens majorly because of inflammation around the joints and because of damage caused due to daily wear and tear of the joint.
Many people feel that running puts extra pressure on your knees which can cause arthritis, because of the additional wear and tear of the knee cartilage. They stop running, walking or doing exercises, thinking it will affect their knees adversely. However, according to some recent studies, it has been proved that running does not cause knee arthritis.
According to a study done by researchers at the Queen’s University in Kingston, Ontario - as long as your knees are healthy to start with, running does not increase the risk of developing arthritis, even if someone middle aged and above runs regularly. There are two factors which affect your knees while running or walking - the amount of force you put on your knees and the number of times you put down your feet on the ground. While walking you put on your feet on the ground, more than you do while running. However, the force on your knees increases while running as compared to walking because of the intensity of the step. As a result, the effect on your knees over a distance remains the same for walking and running.
Here are some recommendations to prevent knee arthritis:
-Manage Your Weight: It has been estimated that the force of 3 to 6 times a person's body weight is exerted on the knee while running/walking. Therefore, being overweight can increase the pressure on your knees. To protect your knees from arthritis it is important to manage your weight.
-Be Active: Involve yourself in some kind of physical activity. Being active is a key to having a healthier and lighter body. You can include a daily workout for a minimum of 30 minutes in a day.
-Focus on Your Body Posture: It has been found that wrong body posture for prolonged period of time also affects your joints. If you feel pain in your knees while walking or doing any regular work then don’t ignore it. Try to protect your knees from damage by maintaining a proper posture.
-Avoid Extra Stress: Regular unwanted stress on your knees can damage them in the long run. Unwanted stress includes too many uninterrupted repetitions of an activity or motion, unnatural or awkward motions, overexertion, incorrect posture, and muscle fatigue. Try to avoid extra stress on your knees to prevent arthritis.