Haven’t we all heard that running regularly can give us arthritis and make our knees weak? IT’s a myth; an old rumor with no truth to it. Running, as an exercise, is inherently good for most people. However, there are certain special circumstances in which running can prove to be damaging to the knees. In this article, we deconstruct the myth of running being bad for knees and give you the facts.
Can running hurt your knees?
To answer this question, we must first understand how knees are built and how running affects them. The function of the knee is to mainly absorb shocks and to maintain contact between the two major bones of the legs the femur and the tibia.
The two C-shaped menisci, the lateral meniscus and the medial meniscus, are the pieces of cartilage that absorb shocks and are the most prone to wear and tear. The wear and tear of this cartilage is responsible for Osteoarthritis and can cause pain and discomfort while walking.
Running is a high-impact activity that can cause damage to the knees if not done right. As mentioned above, as you get older, the meniscal cartilage starts to wear down and the bones come in direct contact with each other when you run and this causes arthritis.
If your knees are weak and your posture is not correct, only then running can hurt your knees. The mechanics of running need to be accurate or it can damage the knees. Even if your mechanics are slightly off, your knees can take a lot of damage due to the repetitive running movement and improper shock absorbency.
If you already have arthritis, then running will cause pain in your already weak knees. Arthritis is a genetic disease and no matter how well you run, if your family has a history of arthritis, you will get it. The good news, however, is that you do not need to stop running completely if you have arthritis. You can resort to physical therapy for knee pain and practice knee therapy exercises to help you with running.
If you do not have a family history of arthritis, but running puts extra force on your knees, your bones will experience friction by rubbing against each other and you can develop arthritis. Arthritis causes unbearable knee pain and needs to be managed by taking physical therapy in Edmonton. Physical therapy for knee pain can help ease the pain by conditioning the knees using knee therapy exercises.
In conclusion, running is not bad for your knees unless your body posture and running mechanism is flawed. As far as arthritis is concerned, genetics play a major role in the development of the disease and arthritis caused merely by running is rare. For knee pain experienced while running, physical therapy in Edmonton by a qualified physical therapist can help you get back on your feet with the help of knee therapy exercises and physical therapy for knee pain.
Rehabilitation from ankle impingement usually begins with stretching exercises and range of motion exercises. Most of the symptoms exhibiting impingement can be solved with physical therapy.
Some of the exercises for ankle impingement are as follows:
To do this exercise, face a wall and place your hands on the wall. Now extend the injured leg and place a cloth under the arch of the foot for support. Keep the front part of the knee slightly bent. Now, gently point the toes inward on the back foot. Keep the injured heel on the floor with the knee straight, shift the body weight towards the wall. You will feel a gentle stretch in the calf. Maintain this position for about half a minute. Come back to the normal position and repeat this exercise five times and do it about 10 times a day.
Ankle plantar flexion
Sit with the injured leg crossed over the opposite knee. Use the opposite hand to pull the top of the foot and toes towards the body. This should give a feeling of a gentle stretch on the top of the foot and ankle. Maintain this position for about 30 seconds and repeat this exercise about five times and about 10 times throughout the day.
Ankle inversion exercise
In order to perform this exercise, sit with the injured ankle crossed over the opposite knee. Grip the foot with the opposite hand placing the thumb on the bottom of the foot and fingers across the top of the foot. Gently pull the foot such that the toe comes towards the body and the thumb pushes the inside of the ball of foot away from the body. This should give a gentle stretch on the outside of the ankle. Maintain this position for about half a minute and do this about 10 times a day.
Ankle eversion exercise
To do this exercise sit with the injured ankle crossed over the opposite knee. Grip the foot with the opposite hand and place the thumb on the top of the foot and fingers across the bottom of the foot. Now, gently push the foot downwards with little rotation such that the toes rise up slightly. This should make you feel a gentle stretch on the inside of the ankle. Maintain this position for about half a minute. Repeat this exercise about five times and do it about 10 times a day.
We would also like to mention a couple strengthening exercises for ankle impingement:
You need to have a rubber tube to act as resistance which should be fixed to a stationary object such as a table or a pole. Loop the other end of the tube around the injured leg. Now, sit on the floor facing the object. There should be slight tension felt in the tube when the foot is relaxed. Now gently pull the foot backwards towards the body using the ankle and toes. Maintain this position for about half a minute and then return to normal position. Repeat this exercise about five times and do it about 10 times a day.
Ankle eversion and inversion strengthening
When doing these exercises patients need to make sure that an effective stretch should be maintained for at least half a minute as long as it is pain free. There are a lot of things physiotherapy helps and ankle impingement is one of those.
If you require physical therapy in Edmonton who can help you with physical therapy for ankle sprain, reach out to In Home Physical Therapy.