Marathon running is a passion for many, offering both physical and mental rewards. However, a common question among runners is whether the repetitive impact and cumulative stress on the knees can eventually lead to damage.
While running provides numerous health benefits, it’s important to understand how to protect your knees, especially as you ramp up your training for events like the marathon.
Understanding the demands of marathon running
Every stride you take as a runner places a series of forces on your knee joints. The constant impact of your feet hitting the ground can, over time, contribute to wear and tear. In some cases, this cumulative stress may lead to secondary osteoarthritis, a condition where the joint cartilage gradually deteriorates. However, it’s important to remember that there are many causes of knee arthritis that have nothing to do with running (obesity being the main one).
Recent research published in the British Medical Journal revealed that marathon running may actually benefit knee health in middle-aged adults and can even reverse existing cartilage damage.
It’s also important to recognise that not every runner will experience knee damage. Genetics, biomechanics, and overall fitness all play a role. One review of data from 36 studies of runners, found that the proportion of knee pain and knee injury was greater in women (2 to 8 times more likely than men). This difference is believed to be due to female biomechanics, quad dominance and hormonal changes.
Preventing knee injuries
One of the best ways to minimise the risk of knee injury is by incorporating a well-rounded strength and stretching programme into your training plan. Strength conditioning exercises that target the muscles around the knee such as the quadriceps, hamstrings, and glutes, can help provide better joint stability and support. This extra muscle support reduces the load on the knee joint, potentially slowing down the cumulative effects of distance running. Seek the advice of a PT, coach or physio for a tailored plan here.
Follow a structured training plan that gradually increases the distance and intensity of runs, while incorporating cross-training and rest days. Mixing in low-impact activities, such as cycling or swimming, gives your knees a break from the high-impact stresses of running.
Wearing the running footwear that suits your own personal running style and provides adequate arch support will also help with injury prevention. If you are serious about your running, it’s worthwhile organising a running biomechanical assessment or a gait analysis with a sports physio or running shoe specialist. This can help inform your footwear choices, including whether customised orthotics or exercises are needed to correct any issues.
When to seek help with knee pain
Even with a thorough training plan and good preventative measures, any form of persistent knee pain should be taken seriously. If you notice unusual discomfort during or after runs, be it sharp pain, persistent ache, or swelling, it’s important to have your knees checked by a specialist. Early intervention can prevent minor issues from evolving into more significant injuries.
If you are experiencing persistent knee pain, schedule an appointment with Mr Shah Punwar today to determine if running could be the cause, and the best way to treat it.
