"You've reached the limit of your running habits, and your joints are wearing out." Dr. Chen's tone was a little serious, but there was concern in his eyes.
The patient sitting across from him, Lu Xiaoqiang, a 39-year-old computer programmer, was diagnosed with osteoarthritis because of his long-standing hobby of running and fitness.
Lu Xiaoqiang is a standard programming fanatic, but he is also a fitness fanatic.
Every day after work, no matter how wind or rain, he always insists on running, thinking that this is the only way to stay active.
Recently, however, he noticed that he often had an indescribable pain in his knee, so he had no choice but to come to the hospital.
Dr Chan continues, "Running is a great exercise, but excessive running, especially running on hard surfaces for long periods of time, can have a great impact on the joints.
This constant impact can cause wear and tear on the joint cartilage, which can lead to osteoarthritis in the long run. ”
In order to make Lu Xiaoqiang more intuitive, Dr. Chen came up with a research report that recorded in detail the endurance of articular cartilage and the impact of running.
Studies have shown that the knee joint is under three to six times more stress than the body's body weight during running, and even healthy joints can be damaged over time.
Dr Tan pointed to a chart in the report, "This is a survey of runners, and more than 50% of them said they had experienced varying degrees of joint discomfort.
Moreover, this discomfort is directly proportional to the frequency and intensity of running. ”
Lu Xiaoqiang was a little stunned when he heard this, he never thought that there was such a risk hidden behind his hobby.
Seeing this, Dr. Chen added a case study, "For example, Mr. Zhang is also a running enthusiast, similar to you.
Due to his long-term running, both knees eventually deteriorated severely and he had to undergo knee replacement surgery. ”
Lu Xiaoqiang's face changed slightly, and he suddenly realized that if he didn't change his existing exercise habits, he might face the same situation in the future.
Dr Tan went on to explain, "Actually, running in moderation is good for the body, it can improve cardiopulmonary function and build muscle strength, but the key is to do it in moderation.
You can try shortening your running time and distance, or switch to a combination of jogging and brisk walking, while opting for exercises that are less impactful to your joints, such as swimming or cycling. ”
In order to further reduce the pressure on the joints, Dr. Chan also recommended that Lu Xiaoqiang carry out some targeted joint protection exercises, such as exercises to strengthen the thigh muscles, to help spread the burden on the knee joints.
After the talks, Lu Xiaoqiang was in a complicated mood on the way home.
His love for running made it hard for him to give up, but he knew he had to make some adjustments for the sake of his health.
A few months later, Lu Xiaoqiang had adjusted his running plan to a more scientific way of fitness.
He began alternating between sprinting, brisk walking and swimming, and at the same time, he went to the gym every week for targeted muscle training.
Although it is not easy to change habits, Lu Xiaoqiang feels that with the optimization of his exercise mode, his knee discomfort has been significantly reduced.
What's more, he found himself starting to enjoy this diverse fitness regimen, which enriched his life.
However, there are still many questions about the specific boundaries of moderate exercise.
For people who already have mild osteoarthritis, what is the appropriate amount of time and intensity of exercise per week to promote health without exacerbating the condition?
In this regard, we need to adapt the exercise plan to the specific situation of the individual.
Studies have shown that for people with mild to moderate osteoarthritis, two and a half hours of moderate-intensity aerobic exercise per week can be effective in reducing symptoms and improving joint function.
However, everyone's physical condition and severity of illness are different, so it's best to develop a personalized exercise plan under the guidance of a medical professional.
What do you think about this, please leave a comment!