Running is a healthy exercise and is very popular because it does not require any equipment and can be done anywhere. However, some rumors say that running causes knee joint degeneration. Therefore, there is a question in your mind whether this is true or not. In this article, we will take everyone to find the answer along with interesting information about osteoarthritis so that you can take care of yourself and prevent yourself from osteoarthritis.

Is it true that running causes knee joint degeneration?

Medical studies have shown that proper and moderate running does not have any negative effects on the knee joints. On the contrary, it helps strengthen the muscles and tendons around the knee joints, which will help support the knee joints and prevent knee degeneration. 

Just run in the right way and don’t overdo it because running with the wrong form can have negative effects on your knee joints, such as putting too much weight on your heels or running on hard surfaces can cause high impact on your knee joints, which increases the risk of injury and deterioration of your knee joints in the long run.

Especially in people who are overweight, they are at higher risk of osteoarthritis because the knee joints have to bear more weight. Therefore, it is not recommended for people who are overweight to start exercising by running. Instead, exercise gradually, starting with brisk walking and jogging. When the weight starts to decrease to the normal level, then you can start running.

What causes osteoarthritis?

Osteoarthritis can be caused by many factors, with the most common causes being:

Increasing age

Age is a major factor affecting the development of osteoarthritis. Because as we age, the cartilage covering the surface of the knee joint gradually wears out and becomes thinner. Along with the body’s ability to repair itself, it causes the knee joint to deteriorate faster. In addition, as we age, the production of lubricating fluid in the knee joint decreases with age. As a result, the knee joint rubs and eventually deteriorates. 

Overweight

Being overweight is another major cause of osteoarthritis. Because when weight increases, the pressure on the knee joints also increases. Especially when walking or running, the knee joints have to bear weight that is several times more than the actual weight. Therefore, being overweight increases the risk of cartilage wear and tear in the knee joints. In addition, fat in the body also stimulates inflammation in the body, which may accelerate the deterioration of the knee joints faster than it should. 

Doing various activities 

Daily activities and exercise have a great impact on knee health, especially work that requires heavy lifting, sitting cross-legged or squatting for a long time, which can increase the risk of osteoarthritis. Including overexercise, especially high-impact sports such as marathon running or jumping rope. If done incorrectly or doing these activities too often, it can also cause knee joints to deteriorate faster.

However, proper exercises such as walking, swimming or cycling can help strengthen the muscles around the knee joint, which will help prevent knee degeneration. Therefore, you should choose an exercise method that is appropriate for your physical condition and not overdo it to prevent osteoarthritis in the future.

Warning signs before knee degeneration

When the knee starts to deteriorate, there will be warning signs that indicate it. If you notice it in time and get treatment immediately, it will help reduce the severity of osteoarthritis. If you start to have knee deterioration, the symptoms will be as follows:

• Frequent knee pain, especially when moving or lifting heavy objects, is an early sign of osteoarthritis. 
• The knee joint feels stiff or tight when you wake up in the morning and takes a while to move easily. 
• There is a cracking or popping sound in the knee joint when moving, especially when going up and down stairs.
• Swelling of the knee joint without any apparent cause may be the result of inflammation that occurs in the early stages of osteoarthritis.
• It is more difficult to bend or straighten the knee, and there may be pain when bending the knee.
• If you feel more pain in your knees when the weather is cold, this is another important sign that you have a knee problem.
• Knee pain is worse when sitting or lying down for a long time, but the symptoms gradually improve when moving for a while.
• The knee joint has deformed from its original shape, such as twisting or bending upwards.

How to relieve knee pain that you should do

For those who often experience knee pain, เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย Clinic has methods to recommend to relieve knee pain, which will help relieve symptoms to a certain extent. However, if following these methods still causes severe knee pain or there is no improvement, it is best to see a doctor for treatment. The methods to relieve knee pain that can be done by yourself are as follows: 

• Treat osteoarthritis with hot and cold compresses. Cold compresses are used for people with acute knee pain caused by new injuries or inflammation. They help reduce swelling and inflammation. Hot compresses are used for people with chronic knee pain caused by osteoarthritis. The heat helps increase blood circulation, relax muscles, and relieve knee pain.
• Knee massage can help stimulate blood circulation and relieve stiffness. Use massage oil or essential oils to massage the knee to relax the tense muscles.
• Using painkillers, both oral and topical, is a quick and effective way to relieve pain. Popular groups of drugs used to relieve knee pain include paracetamol, ibuprofen, pain relief patches, or pain relief sprays, etc.

How to take care of yourself to avoid osteoarthritis

Osteoarthritis is a condition in which the cartilage at the ends of bones deteriorates over time. Therefore, it cannot be completely cured. Therefore, you should take care of yourself early on to avoid osteoarthritis. Here are some tips for self-care:

• Change your behavior, such as not sitting for too long to allow your knees to stretch, and try to avoid carrying heavy objects or wearing high heels regularly, etc.
• Lose weight so that your knees don’t have to bear too much weight by controlling your diet along with exercising.
• Exercising the knee muscles frequently will help strengthen the knee joint and reduce knee degeneration very well. 
• Try not to go up and down the stairs too often, especially for the elderly or people who already have knee pain.
• It is recommended to sleep on a bed rather than on the floor to reduce knee bending.
• Eat healthy foods that help nourish your knee joints and strengthen your bones.