What are the effects of running on the meniscus

The impact of running on the meniscus needs to be comprehensively judged based on the intensity of exercise and individual conditions. Moderate running can help enhance knee joint stability, while excessive or incorrect posture may damage the meniscus. The main influencing factors include running intensity, body weight, standard running posture, sufficient warm-up, and the original condition of the knee joint.

1. Running Intensity

During low-intensity running, the pressure on the meniscus is within a compensatory range, and increased synovial fluid secretion helps to nourish cartilage. However, prolonged high-intensity running may exceed the self-healing threshold of the meniscus, and repeated friction may cause minor damage to the posterior corner of the meniscus. It is recommended to control the duration of a single run within a reasonable range.

2. Weight Base

Overweight individuals require knee joints to withstand impact forces several times their weight while running, and excessive vertical loads can accelerate meniscus wear. It is recommended that people with a body mass index exceeding the standard value first lose weight through low impact exercises such as swimming, and then gradually increase their running intensity.

3. Running posture specifications

Running posture with excessive internal or external rotation of the foot can cause uneven force on the meniscus, and correct forefoot landing can disperse the impact force. Maintaining trunk stability and moderate stride while running can reduce meniscus rotation shear force. If necessary, use professional running shoes to correct biomechanical abnormalities.

4. Adequate warm-up

insufficient synovial fluid secretion in knee joints with insufficient warm-up can lead to decreased meniscus elasticity and the occurrence of minor tears. Before running, dynamic stretching and gradual acceleration should be performed to gradually adapt the meniscus to the exercise state. In cold weather, the warm-up time should be extended.

5. The original state of the knee joint [SEP]. For those with old meniscus injury or degenerative changes, running may worsen the condition. It is recommended to undergo magnetic resonance imaging (MRI) evaluation before exercise. For those with meniscus injuries, emergency stop and directional changes should be avoided, and alternative exercise methods such as elliptical machines can be chosen. If knee joint swelling or interlocking symptoms occur after running, seek medical examination promptly. Daily strengthening of quadriceps and hamstring muscle strength training can improve joint stability, and ice compress after exercise can help alleviate meniscus inflammation. Choosing plastic tracks or off-road surfaces can reduce impact force, while also paying attention to supplementing collagen and vitamin C to promote cartilage repair. It is recommended that people over 40 years old undergo knee joint function assessment annually.