Does he really have his knees? What science says, according to Dr. Gérald Kierzek

Does he really have his knees? What science says, according to Dr. Gérald Kierzek
“Running your knees”, really? At a time when you take the jogging with the return of sunny days, this old received idea still has a hard life. However, according to Dr. Gérald Kierzek, on the contrary can strengthen your joints … provided you avoid certain errors. Wood, shoes, rhythm, recovery: here are his tips to protect your knees, without giving up running.

With the sunny days, you have decided to (re) put in running. A practice that can be beneficial for your joints, provided you are well supervised.

Yes, the race could “strengthen the joints”

It is a received idea that has hard skin: “The race will ruin your knees “. But it’s wrong!

“”The race can strengthen the joints if it is well practiced, but certain factors increase the risk of injury “, says Dr. Gérald Kierzek, medical director of True Medical.

“”Many studies show that running does not damage your joints, except in case of excess or poor practice. Regular runners have no more osteoarthritis than non-runners. On the contrary, the race stimulates their cartilage by improving the circulation of synovial fluid, which nourishes and strengthens it (effect “compression-decompression”). Ligaments and muscles also strengthen, thus protecting the joint better“Underlines the expert.

However, risks exist in case of:

  • Overload (too many kilometers, too quickly, without progressiveness);
  • Bad technique (heel attack, too long stride, unsuitable shoes);
  • Dangerous terrain (too much elevation, hard bitumen without variation);
  • Pre -existing problems (overweight, fragile knees, disalcrading).

So, if you have suffered from injury to the joints, it is advisable to consult a doctor beforehand.

Running well: user manual

Having healthy knees is not enough to tread the pavement. To do this, we must adopt a “good technique“Reveals Dr Gérald Kierzek.

  • Avoid heel attack: Better an average/forefoot stride to amortize shocks.
  • Keep a high pace (~ 170-180 Pas/min) To reduce the impact.
  • Light run: Avoid excessive rebounds.

Favor suitable shoes

Choosing the right shoes is also essential. These should not be too much amortized (that is, not have a sole too soft or too thick) and “They must be adapted to its own stride and anatomy (pronation, supination, neutral) “, continues the medical director of True Medical.

Progressiveness and recovery

Another doctor’s key tip: playing the progressive card. During a race, it is recommended not to “Glutally increase the objectives (10% max/week rule) “ and to alternate “with worn sports (swimming, bicycle) to relieve the joints “he explains.

Strengthen its stabilizing muscles

Strengthen its stabilizing muscles – either quadriceps, hamstrings and glutes – is also essential. For that, “I recommend making squats, slots and sheathing. “The exercises must be”Proprioceptifs (balance on one leg) to stabilize the knee “still advises the expert.

And in case of pain? “”If pain persists after 2-3 days of rest, whether swelling or blocking of the knee appear – or painful crackles (feeling of creak), an immediate stop is recommended, followed by a consultation and a possible recourse to medical imaging (MRI)“Concludes Dr. Gérald Kierzek.

Note: Any important overweight must push you to redouble their prudence. “”Better to start with walking or cycling “, advises the medical director. Then, in case of proven osteoarthritis, “Adapt the intensity. A light jog is possible, but it is absolutely necessary to avoid violent impacts “, he underlines.

Of course, a podiatrist or a sport physiotherapist can help you “to optimize your stride“Concludes the doctor.