Stride, shoes, pace, recovery… To protect your knees and fully enjoy your outings, a few simple rules are enough. Dr Gérald Kierzek, medical director of True Medical, details good practices and precautions to take.
Running strengthens the joints… if you know how
“Running can strengthen joints if done correctly, but certain factors increase the risk of injury.”recalls Dr. Gérald Kierzek. The idea that running will destroy your knees is therefore greatly exaggerated.
According to the doctor, “many studies show that running does not damage your joints, except in cases of excess or poor practice. Regular runners do not have more osteoarthritis than non-runners. On the contrary, running stimulates their cartilage by improving the circulation of synovial fluid, which nourishes and strengthens it (“compression-decompression” effect). The ligaments and muscles also strengthen, thus better protecting the joint.
However, certain situations remain at risk: training overload, inadequate technique, dangerous terrain, or pre-existing conditions such as excess weight or weak knees. People who have already suffered from joint injuries are advised to consult a doctor before starting.
Actions that protect your knees
Adopting good technique is essential. Dr. Kierzek advises in particular to “avoid heel strike: it is better to take a medium/forefoot stride to absorb shocks” and “keep a high cadence (~170-180 steps/min) to reduce impact”. Running light, with moderate bounces, also helps limit tension on the joint.
The choice of shoes should not be neglected. They must not be excessively cushioned and “they must be adapted to your own stride and anatomy (pronation, supination, neutral)”, continues the doctor.
Progressiveness remains a key principle: “do not suddenly increase the objectives (rule of 10% max/week)” and alternate with weight-bearing sports, such as swimming or cycling, to relieve joint strain, advises Dr. Kierzek.
Strengthening the stabilizing muscles — quadriceps, hamstrings, glutes — is also essential. The doctor recommends “doing squats, lunges and core exercises”, favoring proprioceptive exercises, “to stabilize the knee.
When to consult and adapt your practice
Vigilance remains essential in the face of pain. “If pain persists after 2-3 days of rest, swelling or locking of the knee appears – or painful cracking (grinding sensation), immediate cessation is recommended, followed by a consultation and possible use of medical imaging (MRI).“, warns Dr. Kierzek.
For overweight people, caution is even more important: “It’s better to start with walking or cycling.” In case of proven osteoarthritis, “light jogging is possible, but violent impacts must absolutely be avoided“.
Finally, support from a podiatrist or sports physiotherapist can help.to optimize your stride“. With these simple precautions, running becomes not only possible, but beneficial for your knees and your overall health.
Running is therefore not the enemy of the joints, but an exercise to be practiced with awareness and respect for the body. Running, when mastered, can strengthen, protect and offer everyone the pleasure of moving without pain.