by Tom Dichiara
Rumor: Running is bad for knees
If you are a neophotite runner trying to get shaped for your first 5k or a veteran that regularly 10-milers cranks before breakfast, chances are you've heard that execution is - to say the least - Rough little on the knees. The notion is as widely accepted that the disease femoropathary knee pain syndrome (SDPF) is commonly called "hall knee." And that seems to make sense.
Running is a high-impact sport that puts loads of trauma in the joints, so that the risk of injury and even arthritis would have to be loud, right?
The verdict: running incorrectly is what hurts the knees, not running itself
"Running Do not hurt your knees ... If you do it correctly," says Mindy Solkin, a certificate-ace Personal Trainer and Founder, owner and center trainer running in New York City.
This may sound like a bold statement, but the research confirms it. A study of nearly 75,000 corridors published in July 2013 multi-year found that, unlike popular belief, run does not increase the risk of developing osteoarthritis. In fact, study corridors were considered in arthritis lessjeopardy than their non-active counterparts. Another study, published in September 2013, yielded similar results, showing that while the impact of running is high, feet from the runners touch the ground less frequently and faster than if they were on foot - so in essence, race and Walk put the same stress on the knees.
Why is there such a high incidence of hallways with knee problems? "I really believe that most accidents happen because of the poor way of operation," says Solkin. Some of these questions form can be remedied by conditioning, while others may be linked to their physical constitution. "Certainly, it is true that if you are carrying extra weight, or having a shorter leg than the other - a kind of significant discrepancy leg in length - or if your pelvis is inclined, then yes, you will have a time more Difficult, "explains Solkin. "You can run without injury;. You just have to know your limits"
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The first thing Solkin recommends for new corridors or those who experience pain is to get a biomechanical analysis of their race form. "If you can not get someone who knows what you're doing and you know what to look for ... That's where the problem comes in," she says. "Once you know what the problem is, you can work on fixing."
Bad form is not the only thing that can lead to knee injury, however. According to Solkin, running very early can play muscles, joints and ligaments that are not yet strong enough to handle the workload. "Unless you're highly competitive, no one should run more than three or four days a week," she insists. "Work up to a greater mileage and frequency."Another fast lane for injuries is reaching the trails or roads in the wrong shoes - or no shoe. Solkin warns runners against jumping on the "barefoot" bandwagon or go gaga for ultra-light minimalist racing shoes that often dominate the store shelves. "Ten years ago, these types of shoes were used by competitive runners only for the competition," she says. "I recommend getting started with something higher, with more damping."
The final item on the Solkin list to avoid is a bit more amazing: listen to music while performing. "The corridors should tune into your body, not out," says Solkin. "When you're listening to music, you're not listening to your body and you can not make adjustments in your way as promptly."
Of course, you can do everything right and still try knee pain, then the key is to act immediately. "If something hurts, go home and ice," Solkin advises. "The first time happens, you can not write it as a little pain. But the second or third time, you have to do something."
