Contrary to popular opinion, exercise generally has a net positive effect when it comes to knee health.
A meta-analysis published in Medicine and Science in Sports and Exercise, reviewed 28 studies (representing nearly 10,000 participants) regarding physical activity and knee osteoarthritis.
Here's what they came up with;
- Researchers at Monash University in Australia found that studies on exercise and knee pain to be conflicting, with some studies showing negative effects, some showing positive, and some being neutral.
- The researchers dug deeper to see the impact on different parts of the knee.
- Exercise does in fact promote osteophytes (bony spurs) in the knee joint, however there was a noted absence of accompanying cartilage damage.
- The bony spurs are simply a healthy response to mechanical stimulation of the joint, not an indicator of disease.
- Further, exercise did not narrow the joint space where knee cartilage is housed. Moreover, physical activity actually was associated with increased cartilage volume and fewer defects in the cartilage itself.
Take-home points
- From the pooling of these studies, it seems that exercise has a generally beneficial effect on the knees.
- Joint pain and by extension, knee pain, is highly individual, with a combination of genetic/mechanical and environmental factors to consider.
To side-step knee pain, consider the following:
- Vary activity - include both impact and non-impact cardio work.
- Strength train - working surrounding muscles, focusing on compound movements (squats/lunges/deadlifts).
- Supplement strength training with accessory/postural work - focusing on getting your butt muscles firing and ensuring good pelvic alignment.
- Don't forget mobility/tissue work - work on mobilizing the hips and ankle joints, and use a foam roller or another device designed to self-massage trigger points.
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