Osteoarthritis of the knee PTP

<p><span style="color: #00826a;"><strong>Running or walking</strong></span> is considered an easy and economical exercise activity because it does not require much equipment. It only requires a suitable running location with good ventilation and a determined mind to start exercising, which is enough for those who want to have good health. However, many people still wonder if running contributes to “premature knee osteoarthritis.” This is because runners have to bear impact weight on their knees while running. Experts in running and running-related injuries have stated that running and marathon running done correctly do not cause knee osteoarthritis. On the contrary, it can help prevent the knees and joints from deteriorating quickly.</p>
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<h2><span style="color: #00826a;">Benefits of running exercise and marathon running</span></h2>
<p>Regular running benefits all body systems, both physical and mental. It helps maintain normal blood pressure levels, improves heart, lung, and respiratory functions, increases fitness and overall body condition, and strengthens muscles, allowing different parts of the body to function better. It also helps alleviate and reduce the risk of chronic diseases such as heart disease, hypertension, and diabetes. Running helps lower blood fat levels, reduce weight, and control weight. Additionally, regarding mental health and mood, reports show that running improves mood and mental health and helps reduce stress levels. These are all the benefits of running.</p>
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<h2><span style="color: #00826a;">How to start marathon running without injury and without harming health</span></h2>
<p>When you want to start running for exercise and marathon running, it is important to understand the principles of running well first. Begin with a sufficient warm-up, which may start with walking, then gradually increase to brisk walking or jogging for at least 10 minutes before serious running. It is recommended to run on flat surfaces to allow muscles, the circulatory system, and the respiratory system to adjust before exercising. Do it calmly without rushing or trying to run as fast as others. Set running goals suitable for your physical condition, plan appropriately, practice regularly, and progress gradually. This will help improve running performance and achieve goals. To reduce injury, a physical check-up is recommended beforehand to see if you have any risk factors or chronic diseases.</p>
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<h2><span style="color: #00826a;">Why do some people experience knee pain when running?</span></h2>
<p>The cause of running injuries is certainly due to improper running techniques, which can cause new runners to experience knee and leg pain. The most common condition is “patellofemoral pain syndrome” or Runner’s Knee, caused by running with overly long strides or heel striking while the knee is straight, or frequent knee impact. This type of running causes repeated impact forces on the knee. When the knee is repeatedly impacted with every step, it leads to injury and inflammation, presenting as knee pain, soreness, or sharp pain. This also applies to those who force themselves to run too much, either too long or too often, or run three or more times per week. Overuse causes muscle inflammation and even bone inflammation. Additionally, the runner’s body weight being too high is also a cause of knee pain.</p>
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<h2><span style="color: #00826a;">Appropriate distance and time for running training</span></h2>
<p>Gradual and consistent running training can help improve running performance. The distance and duration of training depend mainly on the individual’s physical readiness and strength, varying from person to person. The generally recommended training time is about 150 minutes per week, which can be walking or running for 40-50 minutes, 3-4 days per week. If running causes excessive fatigue that does not improve with rest, reduce running time to 75 minutes per week or about 30 minutes, 3 days per week.</p>
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<h2><span style="color: #00826a;">If you already have “knee osteoarthritis,” can running strengthen your knees?</span></h2>
<p>In cases where you already have “knee osteoarthritis,” it is recommended to do other low-impact exercises such as swimming, cycling, brisk walking, or thigh muscle strengthening exercises suitable for your physical condition. For those who experience knee pain while running but do not have osteoarthritis, you can adjust your running by identifying the cause of knee pain during running first. If it is due to weak thigh or hip muscles, it is necessary to strengthen these muscles through weight training or bodyweight exercises that can be easily done at home. This will help reduce running injuries. Also, try changing your running style by avoiding overly long strides and not lifting your legs too high while running, as this causes the knees to bend more, which can lead to knee pain during long-distance running.</p>


Running or walking is an exercise activity that is easy and economical because it does not require much equipment. It only requires a suitable running location with good ventilation and a determined mind to start exercising.

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Marathon Running: Does It Really Cause "Knee Osteoarthritis" Faster?

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