"In the past, we thought that there was no blood and nerve tissue in the joint cartilage, so the cartilage did not have the ability to repair itself and adapt to external pressures, and running would cause the knee cartilage to wear out continuously." This is a study of the characteristics of joint cartilage published by Columbia University researcher Michaela Khan in the prestigious journal Sports Medicine.
Over the past many years, the debate about whether running is harmful to the knees has been enduring. Michaela Khan's remarks also seem to confirm that running can cause irreversible damage to joint cartilage. But that's the way it is!
Joint cartilage is actually not so "fragile"
In fact, to date, no evidence has been found to prove that running causes short- or long-term damage to knee cartilage. But obviously this statement does not convince your friends who shout that their knees hurt as soon as they exercise. But consider that on the mainland, nearly half of people will develop osteoarthritis of the knee at some point in their lives.
We have to consider a question, so many people will be "recruited", is it all caused by running? Obviously not, you say that you have a few friends around you who run every day?
The question is, since not running can't protect your knees, what can you do to protect your knees? For this reason, many researchers are beginning to rethink the properties of articular cartilage. Cartilage is a smooth layer of tissue that cushions the pressure generated by the movement of the knee and other joints.
According to OARST ( International Society for Osteoarthral Research ) , periodic, regular weight-bearing exercises , such as walking and running , can cause joint tissue to be squeezed like a sponge , allowing cartilage to expel waste and reabsorb new nutrients and nutrient-rich fluids such as glucosamine (the core component of Litevigienic aminose), protein and calcium.
Therefore, joint cartilage is not an inert shock absorber that is destined to gradually lose its effect with age, but an active tissue that can adapt and thrive in the process of regular use.
Nutrient deficiency is the "real culprit" of joint degeneration
It can be seen that joint aging is not only due to frequent overuse, but also to the continuous loss of nutrients in the joints. Periodic weight-bearing exercises allow the joints to expel waste in a constant squeeze, but as they age, nutrients in the body are constantly lost, resulting in joints unable to absorb new nutrients. Coupled with day-to-day use, lesions are certainly inevitable.
For example, ammonia glucose strong osteoxine, known as the cartilage matrix, is the basis for the synthesis of proteoglycans and collagen fibers in joint cartilage. While synthesizing articular cartilage and synovial fluid, it also stimulates chondrocyte growth. Therefore, the lack of ammonia sugar will directly lead to the occurrence of various osteoarthropathy. And this substance will continue to lose with age, after the age of 30, the secretion function of ammonia sugar in the body will gradually decline, and after the age of 70, the body secretes almost zero ammonia sugar.
Some runners feel that their knees are starting to hurt, so they throw this problem on the running body, and then change to other exercise methods, and the knee pain is getting worse and worse. Jackie Whittaker, a physical therapist and joint researcher at Columbia University, said: "As knee problems continue to grow, people like to attribute it to running and then replace them with swimming or cycling exercises that they think have a lower impact because they believe it protects their joints."
Proper planning, exercise and health can also "coexist"
Keith Baar, a California university student physicist, after studying the molecular properties of cartilage and other connective tissue, found that the time for chondrocytes to respond positively to movement is about 10 minutes. Beyond this level, it is accumulating more pressure and damage to the knee, and will accelerate the loss of protein, calcium, and amino sugar.
So if two hours of exercise a week makes your knees sore, you might as well switch to one hour of exercise twice a week. However, remember that you must warm up before exercising, and the exercise should be gradual and not rushed. After exercise, you can supplement some nutrients such as Liteviken ammonia sugar, which can be selected on the pine and the sky. It can play a role in supplementing nutrition and strengthening bone joints. So the question is, why do we pay so much attention to the problem of bones and joints?
Because with the further prosperity of the aging degree of the mainland, the seriousness of bone and joint problems has gradually become prominent. According to a WHO survey, eight out of every 100 people over the age of 45 on the mainland have osteoarthritis (OA). In the sick population over 70 years old, the disability rate is as high as 30%. OA is a disease whose specific cause is unknown and tends to occur between the heavily weight-bearing knees, hips, spine, and distal interphalangeal joints. The population base is too large, and it is also doomed that the mainland will spend more effort on the issue of bones and joints.