It’s common to hear that running can harm or worsen joint problems. But how true is this? To clarify the topic, we spoke with the technical director of Bodytech, Eduardo Netto. Check it out below.

After all, does running strengthen you or harm you?

In general, recreational running does not cause automatic joint wear and may have a neutral or even favorable effect on the joints. According to Bodytech’s technical director, Eduardo Netto, risks appear when the applied load exceeds the tissues’ ability to adapt. Therefore, running stops being beneficial and starts to overload the joints when there is:

• Quick training progressions;
• Excessive intense sessions without adequate rest;
• Pain that intensifies over time;
• Persistence in training even with joint swelling;
• Early return after injuries, without clear criteria for strength, function and tolerance.

Furthermore, the idea that running causes knee wear is widely held, but for most practitioners, this association is overestimated. “Running does not necessarily increase the risk of osteoarthritis and may even be associated with a lower incidence when compared to a sedentary lifestyle. Greater care should be taken with high chronic loads added to individual factors, such as previous injuries or recurrent pain”, highlights the specialist.

Are there benefits of running for joints?

Running is a positive practice for health and, when well oriented, it also contributes to the joints, with the lower limbs being the most stimulated, especially the hips, knees, ankles and feet. “When properly prescribed, running promotes adequate mechanical stimuli that favor adaptations in cartilage, subchondral bone, tendons and muscles, in addition to improving neuromuscular control and load tolerance”, says Eduardo.

Furthermore, running also has a positive impact on overall health:

• Improves cardiorespiratory fitness;
• Reduces the risk of cardiovascular diseases;
• Helps control body weight;
• Improves insulin sensitivity;
• Reduces stress and improves mood (release of endorphins);
• Improves sleep quality;
• Increases disposition and energy in everyday life;
• Contributes to longevity and quality of life.

How to run safely?

After understanding that running can be extremely beneficial when practiced with guidance, it is important to pay attention to some precautions, especially for beginners, intermediates and advanced people. Eduardo Netto explains:

• Beginners they tend to be more vulnerable to joint symptoms due to low tissue tolerance associated with inadequate progressions;
• Intermediate corridors they tend to respond better, as they have already developed gradual adaptations;
• Already advanced runnersalthough more adapted, may present greater risk when they accumulate large volumes of training with insufficient recovery.

Other factors that require attention are high body weight and the absolute load applied to each step, while volume and intensity determine the stress accumulated over time. “The stepping pattern alone has less impact than the way the load is distributed, considering aspects such as cadence, landing technique, training progression, injury history, muscle strength and quality of recovery”, comments the professional.

For running training to be more advantageous, it is essential to include muscle strengthening as a joint protection strategy. “Strengthening the quadriceps, glutes, calves and intrinsic muscles of the foot increases the capacity to absorb and redistribute loads, reduces the relative stress on the joints and is a central component in the prevention and treatment of conditions such as patellofemoral pain”, advises Eduardo Netto.

And the body can emit some signs that the joints are not responding well to running, such as:

• Pain that intensifies during or after running and does not disappear within 48 hours;
• Presence of edema;
• Significant joint stiffness upon waking;
• Pain when going up or down stairs;
• Feeling of instability;
• Decrease in performance associated with pain and mechanical symptoms, such as clicking or locking accompanied by discomfort.

Even for those who have already suffered some type of pain or joint injury, in most cases it is possible to return to running, as long as there is an adequate assessment and individualized prescription. But fundamental care, according to Netto, includes:

• Load adjustment, with volume and intensity reduction;
• Gradual progression;
• Emphasis on strengthening and neuromuscular control;
• Possible technical adjustments when indicated and monitoring of response over the following 24 to 48 hours.

Finally, the technical director of Bodytech reinforces that “in cases of osteoarthritis or more complex injuries, it is essential to follow protocols based on clinical guidelines, preferably with professional supervision”.