How many minutes should I jog per week to avoid damaging my knee joints?

Many studies have shown that moderate-intensity running helps strengthen and protect knee joints. However, if the running intensity exceeds the body's tolerance, there is a risk of injury, inflammation or joint degeneration.

Many people exercise by jogging because this form of exercise is convenient and improves cardiovascular health and bones and joints effectively. However, running too much will harm the knees, especially due to injury or pain, according to the health website Verywell Fit (USA).

Running is good but too much running can damage your knees.

PHOTO: AI

Studies have shown that moderate jogging not only does not hurt the knees, but can also help reduce the risk of osteoarthritis. In a study published in the journal Arthritis Care & Research , scientists found that moderate joggers were less likely to have knee pain than non-joggers. In addition, jogging helps strengthen thigh muscles, improve flexibility and knee stability, and prevent arthritis symptoms.

Some research evidence has found a link between running intensity and cartilage health. Specifically, running 6-21 km/week, equivalent to 850 m to 3 km per day, has been noted to improve knee cartilage health on MRI scans compared to non-runners.

If you run more than 21 km/week, signs of cartilage wear in the knee begin to appear, losing the initial protective benefits.

The general advice from health professionals is not to run every day. Instead, alternate days of heavy running with days of light running, and take 1-2 days a week to rest, cycle, or swim to protect your joints.

For runners, when wanting to increase the intensity of their training, they need to follow the 10% rule, which means not increasing the distance or intensity of their running by more than 10% compared to the previous week. This helps avoid overloading the joints and injuries. Increasing the intensity of your training gradually, combined with reasonable rest, will help your body adapt and recover.

If your knee is painful, swollen, or feels unstable, stop running and take time to rest. The pain and swelling will go away quickly with proper treatment.

In addition, if the knee has a history of injury, do not ignore swelling and pain, especially when the pain appears while running. People with the condition should see a doctor to avoid long-term damage, according to Verywell Fit .

Source: https://thanhnien.vn/nen-chay-bo-may-phut-moi-tuan-de-khong-hai-khop-goi-185250903183701881.htm