TIP TUESday: Hitting the streets could actually improve knee joint heatlh

We have all been told that if we want to save years to our knees, we should do less running outdoors or less high impact exercises and we have believed this warning have we not? (I am guilty) And if you should feel sore knees, rest-not more exercise- is the recommended remedy for recovery.

It is time to squash this outdated way of thinking. More and more research is supporting the fact that EXERCISE is actually good for the knees. In fact, exercise is sometimes exactly what is required in order to get rid of chronic knee pain.

Stanford University researchers tracked the knee health of 98 runners and non-runners between 1984 and 2002. Imaging scans compared the joint at the start and end of the study which revealed the runners’ knees were no worse than those of the non-runners.
Another long term study (subjects were followed for 40 years) showed no difference in knee health between runners who logged 40 miles a week vs. those who ran 20 miles a week.
Science daily reported on a Dutch study that monitored 2 groups of knee pain sufferers. One group went through a supervised exercise program as part of rehabilitation while the other was given a sheet of standard exercises to be done alone at home. After 3 months and 12 months into the study, the group in the supervised exercise program showed a greater reduction in joint pain and a greater degree of improved function than the other.

I will even go as far to say that exercise is imperative in not only rehabilitating injured knees, but also in reducing the risk of further injuries. The stronger leg muscles you have (including the smaller stabilizing muscles of the knee and hip), the more you can withstand physical stress than with weaker legs. This in turn will protect the weak knee joint (now, doesn’t that just sound like common sense?). Weight bearing exercises and sport specific exercises that are intended to protect the knee are required for long-term health. And so is running! (great news for all you avid runners subjected to fear of their knees giving out under them..or the ones who want to start up running but haven’t!)


You know, even starting running later in life reaps many benefits rather than hazards. Joints, like muscles, are made to move. Movement brings with it strength, not weakness. The most important thing is to keep the training monitored and gradually build up the intensity levels. And for you runners who DO have knee pain, don’t take this as an excuse to ignore it. You need to consult a sports medicine professional. The knee joint is one of the most vulnerable joints in your body, so exercise wisely and safely.

Until next time team, lace up those runners and get pounding on the pavement!

Health respect & happiness,
Beki