All along, there is a saying that "running Bailey only hurts the knee." It is always controversial whether regular running is prone to cause arthritis.
However, the International Journal of Orthopaedic & Sports Physical Therapy (JOSPT), the prestigious medical authoritative journal of the United States, presented the controversial topic in the newly released June 2017 issue. A full stop.
According to the Journal of Orthopaedic and Sports Physiotherapy, the incidence of arthritis in competitive runners is 13.3%, the incidence of arthritis in sedentary people is 10.2%, and the incidence of arthritis in fitness runners is only 3.5%. Excessive and high-intensity running can cause joint problems, but for ordinary fitness runners, running is good for joint health.
â–²Source: The Journal of Orthopaedics and Sports Physiotherapy
The maximum weekly run is 92 km
This conclusion from the Journal of Orthopaedics and Sports Physiotherapy comes from a meta-study of this issue, "Systematic Review and Meta-analysis: Fitness Running, Competitive Running, and Hip and Knee Osteoarthritis Contact."
Meta-analysis means that scientists systematically, scientifically and comprehensively evaluate many research papers on the same problem, remove those that are of low quality or non-conformity, and then integrate those high-quality studies with certain statistical methods. The assessment ultimately leads to scientific conclusions and recommendations.
The study was conducted by a research team of researchers from the United States, Canada, Spain, and Switzerland. From a total of 25 studies with a total of 125.81 million, 17 studies with a total of 148,829 people were selected for meta-analysis.
The study found that only 3.5% of fitness runners have knee or hip arthritis, both men and women. For those who like to sit or not run, 10.2% have arthritis of the knee or hip. Those who participated in competitive running (including athletes who often participate in competitive competitions and professional level), the incidence of knee or hip arthritis was slightly higher than that of ordinary people, but it was not particularly high, at 13.3%.
Researchers point out that years of fitness running – 10 years, 15 years, or even longer, is a healthy exercise that benefits the health of the knees and hips. People who are sedentary or not running will have an increased risk of arthritis in the knees and hips. Excessive and high-intensity running may also cause joint problems. The maximum weekly run is 92 kilometers.
Most arthritis is associated with sports injuries
Dai Xuesong, director of the Joint and Sports Injury Division of the Second Hospital of Zhejiang Medical University, said that he had read the latest study in the Journal of Orthopaedics and Sports Physiotherapy and agreed with the conclusion.
Director Dai Xuesong explained that many people believe that running fitness has more or less damage to the knee joint, simply does not exercise, and reduces the wear of the articular cartilage, thinking that it can protect the joint. In fact, this is a misunderstanding.
â–²Image source: Visual China
"For example, the car does not mean that it does not open in the garage, it is the love of the car. It is necessary to use it frequently. If it is not used for a long time, the car will be easy to break."
Dai Xuesong said that the joints of the human body are the same. They often exercise, which can cause the articular cartilage to be properly stimulated and promote metabolism, so that the synovial fluid can flow around the joints, and it can play a role in lubrication and nutrition. On the contrary, if it does not exercise for a long time, the synovial fluid in the joint will not flow sufficiently, and the lubricant will not function, and the muscle tissue around the joint will gradually shrink. Over time, the joints lose their protection and the chance of joint damage naturally increases.
Bi Qing, director of the Department of Orthopaedics of the People's Hospital of Zhejiang Province and deputy director of the Zhejiang Sports Medicine Center, also agreed with the conclusion of this study.
He said that arthritis is caused by a variety of factors, including the immune system and other unexplained arthritis (such as rheumatoid arthritis, ankylosing spondylitis, villonodular synovitis, etc.), most It is closely related to sports.
People who do not exercise usually move suddenly (you occasionally run, always need to move something). The coordination and stability of bones, muscles, ligaments, cartilage and other structures may be insufficient, and it is often easy to cause sports injuries.
People who regularly exercise, as long as they are not excessive, can help the blood supply of the joints, cartilage, ligaments and tendons. In comparison, the probability of joint damage and arthritis may be lower.
Is it related to knee pain and arthritis after running?
Bi Qing said that many people have pain in their knees after running. In fact, they usually exercise too little, so they occasionally run for a while, and the pressure is too high (the tibia is the kneecap), causing certain soreness and pain. This is first of all a joint edema. If you do not pay attention to rest and maintenance, it will cause joint damage.
Wu Haobo, deputy director of the Department of Joint and Sports Injury of the Second Hospital of Zhejiang Medical University, said that there are many causes of knee pain, such as meniscus injury, synovitis, tendonitis, underarm fat pad inflammation. Knee pain after running is often caused by excessive exercise intensity, causing damage to the cartilage and meniscus of the joint.
"Everyone's knee joints have different bone strength, muscle strength, weight, lower limb strength, and tibia height, so the tolerance to exercise intensity is different. If a person's knee can only withstand 20 kilometers. The amount of exercise is only 30 kilometers, which is easy to cause knee injury."
Wu Haobo said, of course, the human body has a certain ability to repair itself. Slight pain and damage, repaired by rest, will repair itself. However, if the body is overloaded for a long period of time, the cartilage of the knee joint will not be repaired. Over time, it will accumulate and become a disease, which may cause focal cartilage to soften and rupture. If the cartilage cannot be repaired, it will cause the joint to degenerate and induce knee arthritis.
He said that proper exercise can make the joints exercise, and the joint's toughness and pressure resistance can be improved.
As a doctor in the Department of Joint and Sports Injury, Wu Haobo said that the most common sentence to the patient is that the joint must be rehabilitated during exercise.
"We recommend that patients with joint damage should follow the doctor's plan after the discharge, and carry out appropriate rehabilitation exercises on time to restore the function of the joints during exercise, rather than simply resting in bed. If you are still standing still after going back The state is not conducive to recovery."
Girls who lose weight are also the most likely to hurt their knees.
Dai Xuesong said that in the outpatient clinic, he received more than 10 cases per month for patients with knee injuries caused by excessive exercise. And there are two periods of time such patients are more concentrated.
One is when the spring and summer are alternating every year, mainly women who want to lose weight.
"At this time of the year, because the weather is going to heat up soon, the clothes have to be worn thinly. Many girls will go to the gym to run hard in order to lose weight quickly, and I can't wait to get rid of the meat on the body overnight." Dai Xuesong It is said that some women run on the treadmill for a long time and exercise intensity, which hurts the knee joint.
The other time period is before and after the annual long-distance race. The main visits are some contestants, mostly male. These patients are often prepared for the game, exercising excessively, leading to knee injury.
"In fact, for ordinary people who don't have a sports foundation, it is not suitable for running sports with very strong exercise intensity. If a person does not have the habit of running, he or she is strenuous exercise, and the body is difficult to load. It is often easy. The knee joint caused damage," Dai Xuesong said.
Fitness running should pay attention to warm-up before running and step by step
Xue Difu, an anesthesiologist at Tongde Hospital in Zhejiang Province, is a well-known long-distance runner in the circle. He is the youngest runner in the "Hangma Permanent".
He said that he has been running for more than 10 years and has run more than 40 games in Malaysia. "I usually run for 3-4 days a week, my knees don't feel very much. When running a mountain or running a marathon, my knees will be a bit sour and a little bit painful. I sometimes still pursue results. However, I am the ordinary running exercise. People are fine.†Xue Difu said that strengthening muscle exercise before running and paying attention to rest after running can effectively avoid and relieve knee pain.
Company employee Zhang Yuan is 40 years old. He is a second-born dad. He runs once every other day and runs for 1 hour each time, about 10 kilometers. This has always been the case, very regular, and persisted for five or six years.
He said that he is running purely for his health and rarely participates in the competition, so his speed is not fast. "Running habits. Knees, joints or something, do not hurt. Those who have knee pain may be just starting to run, the posture is not right, the weight is too large, or the exercise is excessive."
Dai Xuesong reminds everyone that for ordinary people, running exercises must follow three principles:
1. Before you exercise, you must first warm up;
2, exercise should be gradual, especially those who do not have a sports foundation, do not think to achieve too high goals in the short term, according to their own circumstances, set their own exercise plan;
3, no matter under what circumstances, we must do our best, do not overload exercise.
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