Do Not Worry About Moderate Exercise Wrecking Your Knees
A study conducted at Boston University showed no difference between the incidence of osteoarthritis of the knee between exercisers and those who did not exercise. (Felson MD, MPH, Arthritis and Rheumatism, 57 (2) 2007.)
The study lasted 9 years and evaluated over 1,200 people, most of whom said they walked for exercise. Only 68 said they jogged or ran. Even exercisers who were overweight fared no worse than non-exercisers, which should help dispel fears of moderate exercise by people who may need it most.
The average age of the participants was 53 when the study began in 1993-1994. They were divided into groups: sedentary, those who walked more than 6 miles weekly and those who walked less than size miles weekly. Many were above what is considered normal weight. Some were very overweight. Past research has shown obesity as a risk factor for developing osteoarthritis.
With the benefits of exercise being so great for all ages, it’s nice to know that you’re not putting the health of your knees at risk doing it. Just the same, you should follow some simple rules of thumb to protect yourself from knee injuries and undue muscle soreness
1. Start out slowly and gradually build up distance, time and speed.
2. Wear sport specific shoes that support and protect your joints from the particular motions and impacts of the exercise you do. (If you’re very overweight, running shoes may work better for you than walking shoes if you walk a lot. )
3. Get a new pair every 3 to 6 months if you exercise regularly. (This may seem hard to do, when they don’t look worn out! But the fact is, the cushioning materials do deteriorate and you can’t see it. But your body can feel it.
4. Make sure you’re wearing the right size shoe. Your feet often get longer with age as they flatten out. Or they may get wider. Get your feet measured for fit, or take a tracing of the bottom of your foot with you to the store. Place it on the bottom of the shoe. If it overlaps the edges, that shoe is too narrow or too short!
