Running is a popular exercise that requires only a pair of running shoes and a safe environment. Many office workers enjoy running for its simplicity and accessibility.

However, some runners experience knee pain, leading to concerns about whether running can damage the knees.

Incorrect Running Posture Can Harm Knees

Improper running posture or excessive load is the most common cause of knee joint damage. Incorrect running methods can overload the knee joints, leading to a condition known as "runner's knee," a type of chronic overuse injury. Both ordinary people and athletes can experience knee joint injuries during physical activity.

However, "runner's knee" typically occurs when the knees are overused and is related to individual exercise habits and physical condition. Both sedentary lifestyles and high-intensity running can lead to joint problems.

In fact, recreational runners have the lowest incidence of such issues, indicating that moderate running is generally beneficial for joint health in non-athletes. Unscientific exercise practices are a significant cause of knee injuries. For example, failing to warm up before running can cause significant stress on the meniscus and may even lead to patellar fractures.

Other factors contributing to knee joint injuries include incorrect running posture, excessive running duration, high frequency, and individual physical differences. Therefore, improper running methods or overuse of the knees can lead to knee injuries.

How to Run Correctly?

Before jogging, warm up for 5 to 10 minutes. Aim for a pure running duration of 30 to 60 minutes daily, without focusing too much on distance. Keep your body slightly forward-leaning, allow your arms to swing naturally, and land on the forefoot. Maintain a pace where your breathing and heart rate increase slightly, but you can still hold a normal conversation.

Choose running surfaces like rubber tracks or asphalt roads; avoid concrete surfaces. Note: Treadmills should be used with caution. If the settings are improper or the speed is too fast, most people will struggle to keep up with the muscle strength and coordination when tired, which can lead to injuries.

Additionally, those who are overweight or have knee injuries should seek medical guidance. Exercise should be gradual, with weekly increases not exceeding 10%. Try to avoid sudden bursts of activity.

How to Protect Your Knees?

Control your weight. A significant proportion of patients with knee osteoarthritis are overweight. Losing weight can greatly reduce the burden on weight-bearing joints and decrease wear and tear.

Engage in moderate exercise. The healthiest exercise regimen for joints is 30 minutes of moderate-intensity physical activity daily, at least five days a week. Warm up before exercising and engage in appropriate activities and stretches. If engaging in intense exercise, warm-up for no less than 10 minutes.

When swimming, the body is mostly parallel to the water surface, and the knees are almost weightless, making it the best exercise for knee joints. For knee protection, freestyle and backstroke are more recommended. Keep your joints warm. Avoid exposing your knees to cold and damp conditions, and wear knee guards if necessary.

Conscious Training Protects Your Body

Avoid continuous force on joints. Minimize squatting. If your job requires frequent squatting, consider using a low stool instead. Change positions regularly when sitting or standing for long periods to prevent knee joint damage from staying in one position for too long.

Running can be a great way to stay fit, but it's important to do it correctly to avoid knee injuries. By following proper running techniques, warming up, and taking steps to protect your knees, you can enjoy the benefits of running while minimizing the risks. Whether you're a seasoned runner or just starting out, taking care of your knees is essential for long-term health and enjoyment of the sport.