Knee problems and how to avoid them

One of the most popular of injuries in runners - a knee injury. In addition, some opponents run screaming that run kills your knees. Especially if you have extra kg (in this case it's really true). But in fact, the direct harm that running causes the knees that have not yet been proven. That is you, of course, can injure the knee (and not only), if you break the rules and run ahead of the wagon. But if all the safety rules with your knees will be all right.

So, Runner's World magazine published an article about the 5 facts about lap runners who need to know.

1. Arthritis and running

Yes, runners also suffer from arthritis knee - it's a fact. But at the same time a chance to earn from them, all the same, less than the others. Long-term studies have shown that runners are less likely to suffer osteoarthritis knees. In one study, which lasted 18 years, was attended by the runners and those who are far from running. As a result of osteoarthritis developed in 20% of the runners and 32% of people who are not fond of running. Another study showed that the chances of making this disease in runners compared with those who prefer walking, are reduced by half. And one study found that the more you run, the less likely to get arthritis.

2. The wear and tear of cartilage, running and age

Some experts in medicine argue that the wear and tear of the cartilage in the knee - this age. But while there is no direct evidence that running speeds up this process. One study observed two groups of people who are likely to make the disease increased. One control group began to run on a specially designed program, and the other just does not do anything. As a result, the condition of the cartilage of the participants of the first group improved, while the second condition remained the same.

3. Special supplements are not able to renew cartilage

Unfortunately, what would you have not promised in advertisements, special supplements will not help you grow new cartilage tissue. The most popular supplements such as glucosamine may help with osteoarthritis, the cartilage protecting the knee and contributing to better lubrication of the knee joint. In another study, doctors watched people, arthritic knees, for two years. One group took special preparations with vitamin D, and the other, respectively, no. As a result, two years later it was found out that the difference between their state of lap no.

4. "Knee runner"

The most famous knee injury in runners is called "runner's knee", in medicine known as chondromalacia patella - an inflammation of the cartilage under the kneecap. Runners suffering from this syndrome tend to have some common features - weak buttocks and thighs that make instability further down to the feet, weak quadriceps muscle, which makes it difficult to correct patella movement and strained tendons, which transfer part of the load on a treadmill lap. But correctly made strengthening program can help to correct these problems.

5. There are some simple ways to make your knees happy

As mentioned above, the weakness or the strength in your legs can lead to certain problems, so they need to be strengthened.

Also, excess weight on your knees gives an additional burden. Every extra 0.5 kg of your weight gives 2 kg additional load on your knees. And precisely because jogging is considered one of the best tools for weight loss, in the end runners with overweight problems with his knees. Begins to run only after a lot like lose weight.

Try to run on a flat surface in order to avoid changes in the knees.

This article once again points to the fact that the runners can not neglect a good stretching and exercises that strengthen the muscles and tendons of the legs. And then run will bring you only the health and pleasure.

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