Myths of Health, Sports and Nutrition –

The joint cartilage, in particular, plays a key role in cushioning by evenly distributing the forces acting on the joint. Stability is provided by a connective tissue sheath called the joint capsule, which seals the joint cavity airtight. The inner layer, known medically as the synovial membrane, produces synovial fluid. This lubrication is supported by bursae. The muscles surrounding the joint provide additional stability and ensure smooth movement.

No one in a gym would think of repeating a strength exercise thousands of times. However, the continuous bending and extending of the hip and knee joints during jogging can result in several thousand repetitions, depending on stride length. Additionally, with each foot strike—unlike walking—the leg muscles and joints of the lower extremities must absorb two to three times the body weight.

If you follow WHO recommendations and jog for 150 to 180 minutes per week, the likelihood of developing arthritic changes in your knee joints is low.

On the contrary: running actually protects your joints from degeneration. Movement makes the synovial fluid more fluid, allowing it to better supply nutrients to the cartilage. As a result, cartilage in weight-bearing joints is thicker in active individuals than in inactive ones. The statement “jogging harms the joints” can therefore be classified as a myth.

1. If you are overweight, approach jogging with caution due to the high impact forces. The higher your body weight, the greater the stress. Consult a trainer, doctor, or physiotherapist before starting.
2. If you have leg misalignments (knock knees or bow legs) or foot deformities affecting your alignment, consult an orthopedic specialist to minimize improper joint loading.
3. Start slowly with 20–30-minute sessions and gradually increase duration to give your musculoskeletal system time to adapt.
4. Don’t rely solely on jogging. Strengthen your glutes, legs, and core. Aim for about 15 minutes of functional training per hour of running. Strong muscles protect your joints like a corset.
5. Good running technique reduces joint stress and saves energy. Consider working with a running coach or attending a certified prevention course.
6. Invest in running shoes with good cushioning, tailored to your running style and preferred surface (e.g., forest trails or asphalt). A video-based gait analysis is recommended.
7. Replace your running shoes after approximately 800 km. They may still look good, but their cushioning deteriorates over time.

Even though the myth that jogging harms the joints is not true, it is still advisable to follow these tips so your joints remain healthy and functional well into old age.

Yours,

Dr Bernd Gimbel

KörperManagement®