According to a report in Time magazine, recent sports science research has yielded strikingly different conclusions: not only is running unrelated to arthritis, but it may even prevent various joint problems associated with aging.
As early as 2008, a report published in the Annals of Internal Medicine noted that a 21-year follow-up study of 1,000 adults by Stanford University found no significant difference in knee health between runners and non-runners. Similarly, a 2007 study tracking 1,279 elderly individuals over nine years revealed that the risk of developing arthritis was comparable between active and inactive individuals.That same year, Australian researchers published a paper in Arthritis & Rheumatology indicating that individuals who exercise regularly have thicker, stronger knee cartilage, suggesting a lower probability of developing arthritis.
Genetics and obesity—especially obesity—are the true culprits behind arthritis, while exercise is merely the unfortunate scapegoat.Studies reveal that obese individuals face a fourfold increased risk of arthritis. James Flaherty, a professor of medicine at Stanford University, explains: "In fact, healthy joints can withstand significant stress. Since the cartilage within joints lacks blood vessels, it relies on the suction effect generated by movement to obtain oxygen and nutrients. Exercise is crucial for maintaining cartilage health."
In response, Professor Lu Yifan from the Sports Medicine Research Laboratory at Beijing Sport University told reporters that running alone does not cause significant damage to the knee joint.From the perspective of biological purification theory, the knee joint is fully capable of fulfilling its lifelong function. Damage primarily arises because modern individuals often carry excessive weight, placing undue stress on the knee. Combined with factors like improper running form and degenerative joint conditions, this leads to damage that is difficult to reverse—giving rise to the notion that "running damages the knees." In reality, this perception stems from the cumulative effect of all these factors.For this reason, overweight individuals and elderly people with degenerative joint conditions are advised against relying solely on running for exercise. Combining running with other activities like swimming is recommended.
Additionally, strengthening leg muscles is crucial. Researchers at the University of Minnesota found that individuals with stronger calf muscles (gastrocnemius) are less prone to sports injuries.Dr. Christie Pop, an exercise physiologist involved in the study, stated that performing 12 leg lifts daily is sufficient to enhance endurance in this area.
The benefits of brisk walking are summarized below:
1. Maintains a healthy physique.
Walking 5,000 steps daily (completed in 40 minutes) burns 300 calories, leading to a weekly weight loss of 1-1.5 kilograms.
2.Improves physical function and prevents chronic diseases.
3. Enhances cardiovascular fitness, strengthens leg muscles, and increases back and knee support. This helps prevent hypertension, diabetes, arteriosclerosis, and degenerative musculoskeletal disorders. Additionally, coordinated breathing during brisk walking promotes whole-body blood oxygen circulation, helping prevent dementia and memory loss.
4. An effective remedy for managing chronic conditions.
5. Consistent walking helps lower blood sugar, reduce blood lipids, and regulate blood pressure.
6. Relieves stress, improves sleep, and alleviates depression.
7. Increased foot activity improves autonomic nervous system regulation, aiding stress reduction, sleep quality, and depression relief.
Some individuals take shorter strides with wider foot placement. This reduced step length combined with slower pace significantly lowers walking speed, often linked to diminished muscle-tendon elasticity and joint flexibility. However, appropriate exercise can maintain good flexibility, allowing you to walk with vigor.
1. Stand with one leg straight. Lift the other leg and place its heel on an object of appropriate height. Use one hand to steady yourself on a nearby surface—chairs, railings, windowsills, or steps work well. The ideal height is when placing your heel on the support allows your knee to straighten fully and your toes to curl upward, creating a mild yet tolerable stretch in the back of your thigh.Hold this position for 5, 10 seconds, or longer (avoid jerking your body down repeatedly). Focus on relaxing the muscles at the back of your thigh. When the stretch sensation lessens, gently lean your upper body forward slightly to intensify the stretch again. Hold briefly, then repeat the gentle pressure.After repeating 4–5 times, switch legs and perform the same exercise. As flexibility improves, gradually use a slightly higher support surface.
2. Stand on a step or stair with both forefeet, heels suspended, holding onto a railing for balance. Keep knees straight and lower your body weight. You should feel a stretch in your calf muscles. Follow the same method as above: hold for a moment. Once the stretch lessens, lower your body weight slightly further and drop your heels a bit more. Repeat 4–5 times.