I hear running,hiking, swimming and martial arts is good way to get in shape and bit more fun than working out at the gym.
But are they bad for person knee and joints?
To be in shape how many miles of walking or miles of running do you have to do in a day? Like if you cannot walk more than one mile or two miles at ago or run no more than 30 minutes at ago you out of shape.
As long as any biomechanical imperfections are corrected (over or under-pronation, flat feet), running itself generally won’t hurt knees.
However, if your knees are already damaged, you can try to run but caution is advised.
A recent study found that running does not “wear out” knees in the long term, and in fact can help strengthen them.
I’m down like 35 pounds in the last two months and have pondered this question myself. Some depends on your starting weight and fitness. My doctor threatened me with physical harm if I tried any form of running before I get rid of some more poundage first through brisk walks.
Time/distance can vary person to person as well. Back in my “I want to stay as thin as possible years” it took an hour of combined walking/jogging in the winter and less during the summer to keep my weight where it was. A friend, who has been thinner than me most of his life, could maintain with about 20 minutes a day.
So go into this knowing your results will vary from time to time and maybe consulting a doctor for advice.
Depends on the martial art.
There are some grappling arts which include techniques for twisting the opponent’s knee, and some that require twisting your knee to get into position or gain leverage against the opponent.
There are striking arts (Muay Thai/Thai Kickboxing, for instance) which emphasize use of the knee as a striking weapon. There are also striking arts (Tae Kwon Do, quite notably, as well as several Japanese styles) which emphasize snapping (as opposed to thrusting or other types) front kicks, a movement which tends to hyperextend the knee joint.
For that matter, Kendo and Iaido require practitioners to sit in seiza position (putting the shin and front of the foot on the floor while settling the hips over the calves) and this can be strenuous on knees that aren’t young and aren’t accustomed to the position (or rising from it).
Even western fencing can be strenuous on the knees, particularly lunges and bolestra attacks.
Is there are particular martial art you have in mind?
–G!
Bicycling and rollerskating/rollerblading can be relatively easy on the knees – until you run into something or fall over or get splatted by a car. :smack:
swimming is very easy on the body and joints.
The reason I ask is my family has history of knee, back and hip problems. My knee is not that strong.
I wonder if there any test the doctor can do to see how my bones are and my joints.I do feel like I have no muscle at all and my bones are very thin.
I hate kneeling on the ground.
Bone density test.
It’s a real good idea when asking about exercise that you mention any known physical problems/limitations up front.
The best thing you can do to protect your joints is develop your muscles and strengthen through a consistent program of moderate, progressive exercise. Its easy! Weight machines for legs are available at any gym. Couch to 5k is a proven safe and effective program to get non-runners running.
it sounds like you have no identified joint problem, you just have some amorphous notion that your bones are “thin” and that your family has “problems.”
I have diagnosed arthritis in both knees since the age of 25, and at age 39, I find consistent moderate running (3 days/week, 30 minutes) helps my knees. I also had no problem with martial arts (traditional karate) as long as I used correct technique in pivoting kicks (correct technique was very emphasized at my school). Not every martial art involves grappling, and not every martial arts school permits sparring for beginners. That’s a matter of checking out the school and seeing how they do things.
I always have more problems and more pain from being out of shape than from exercising.
If you have a history of knee or foot problems, check with the docs taking care of them.
I lost 40# last year and wanted to shake up my routine, so I asked both docs about running during checkups, and got different answers.
My knee surgeon said I can run on my bad knee – I already have no cartilage, so what the hell – as long as it doesn’t hurt or swell much. Wear a brace if I need/want to.
But my podiatrist said NO in big red letters. Two repaired bunions, a couple of old stress fractures, hammertoes, and an “Egyptian” type foot (with Morton’s toe). He suggested cycling and swimming instead. (Too bad; I used to love to run).
I was a bicyclist for many years then got into running. At 35 YO, I was in the best shape of my life and training for a marathon. One day I went out for an easy 3 mile run and suddenly it felt like someone put a knife in my knee. I hadn’t tripped, twisted, fallen or anything while running on a smooth flat surface.
I gave my knee time to heal naturally but it kept hurting when even walking. However I found that I could ride my bicycle pain-free. Eventually I went to the doctor and had to have my knee 'scoped. After the allotted recovery time, I tried to run, but it hurt. So I switched back to cycling as my primary aerobic exercise.
A lot of my cycling buddies are former runners who had knee problems. Cycling (and swimming) and mostly non-weight bearing and easier on the knees and other joints.
25 years after the knee surgery, I do about 3 half marathons a year; however, I mostly walk and jog them with my wife. Sometimes I’m tempted to try running but my knee starts to hurt pretty quickly.
As for the OP, give running a try. There are plenty of older runners out there and it’s a cheap and effective way to get in shape. However if you start noticing knee and other joint pains, consider cycling, walking, or swimming. Remember that sore muscle pain is a good thing no matter what the sport.
Anecdotal obviously: I’m 47 and have been a runner for a couple decades. I run at about 14 miles a week. My knees are fine; they’re strong and I never have knee pain. I have many family members and coworkers with “bad knees.” None of them are runners.
Just last weekend a friend came over to hang out. He’s 43, 5’ 7", and 210 pounds. He’s on cholesterol medicine, High BP medicine, etc. He was also telling me how bad his knees were. He even showed them to me: there was a noticeable protrusion about an inch below each kneecap. Felt bad for him. But OTOH, I wondered how much of his condition was due to weight and inactivity.
Take care of yourself, kids. Especially as you get older. :o
Yeah, anything you did in your youth catches up with you (see my feet, above) and anything you did wrongly as an adult piles on top of that. Double whammy.
And it can be a cyclical problem. You gain weight (for whatever reason), and eventually your knees hurt. You try to exercise, you do the wrong exercise and hurt them more. And then you give up.
Anecdotally, the guys I know who’ve tried to “get in shape” default to running as the cardio of choice, when in fact cycling (stationary bike or regular) or swimming would be easier on joints already carrying more weight than they ought to.
sweat209 - first off if your bones are “thin” then it is vital you start up with some weight bearing exercise. That is what increases the strength of bones more than anything else. Running is better for that than is cycling or swimming (both also excellent cardiovascular exercises) for precisely the same reason that those are felt to be easier on the knees (even though as noted running actually seems to do just fine by the knees for most) - running is much more weight bearing. If you aim to increase bone strength you need some impact that the bones adapt to.
If your family has a strong history of joint issues it is possible that there is some excessive flexibility going on, which does run in families. Yes, as Hello Again notes, having some additional muscle mass around the joints helps protect them and some balance work (which strengthens the long stabilizer muscles and reduces the risks of twisting excessively when you step off the curb funny) is also key. Nothing evil about weight machines but compound exercises with free weights will do more of what you are looking for. Many good programs out there and many good approaches (don’t bother debating with anyone who says that their preferred program is the only way to go) but the key requirement is that you start off easy and steadily and progressively advance. Many people swear by Starting Strength for example. If you do do weight training then that would take care of providing the bone density stimulus too.
Many martial arts are fantastic for that balance and strength work but indeed you want to choose wisely. Speaking without great knowledge I get the sense that Taekwondo is perhaps a better choice for your purposes. Tai Chi would be even safer for you knees, definitely would count as your balance work, help a bit on strength. Probably not enough to count as a complete fitness program without something more for cardiovascular at least. Karate is reputed to be very hard on the knees.
Probably good idea if I’m thinking of running or martial arts. But if it shows I have bad knee or osteoporosis what treatment options are there?
Note I’m lactose intolerance so I don’t eat milk ,cheese, ice cream and other dairy products.
Right but until he finds out his bone density, I wouldn’t recommend anything high impact like running. More like walking or a moderate impact aerobics class to start.
I’ve seen stress fractures in teens (the age group I coach at) and almost all of them have had poor dairy intake and little activity in their formative years.
When I started running, I was a heel striker, and I noticed that that was putting a lot of stress on my knees and ankles - I would basically stomp them into numbness during the first couple of miles. I figured that couldn’t be good, so I switched to running in Vibrams (I know, I know) for about a year and developed a nice, smooth mid/forefoot strike. Now I run mostly in sneakers again, but really, I can wear just about any footwear - my biomechanics are so much better now. A lot depends on how you do these activities.
As they say, the ailments of old age are often the result of not taking care of ourselves in middle age.
We like to disconnect ourselves from that bit of reality, but it’s true.
You seriously want a bone density test before an adult starts a beginning running program?
How old are you sweat209? Unless you are already in your 60s (or really beyond) the key thing is to things now that reduce your risk of having osteopenia as you get older. I assume that your “thin bones” means your basic skeletal structure, narrow wrists, ankles and chest, not that you have experienced many past breaks.
Peak bone density is typically in your late 20s. In general bone density testing is NOT recommended other than for
IF one of those applies then discuss it with your doctor, but if not a concern that your bones seem thin to you (without a history of multiple fractures) is not a reason to avoid beginning a running program … gradually and progressively.
What should one do if one is identified with osteopenia? Yes, adequate calcium and vitamin D. There are many other good food source for calcium nowadays than dairy and some dairy products that are at least 99% lactose free. Best source for vitamin D is regular brief sun exposure - like 15 minutes a day or so. (Not strong intermittent mind you.) And supplemental vitamin D would likely be recommended for one identified as osteopenic. There also a variety of drugs available but I cannot speak to their efficacy or their proper place. Weight bearing exercise is advised but indeed a person with moderately severe osteopenia would be advised to start of walking before running and doing basic balance work (long term avoiding falls is extremely import for those with seriously weak bones).
running coach the teens ARE the formative years and the stress fractures I’ve seen have been all related to over-use. Dairy intake turns out to have less impact on teen bone density than most think. Mostly it is enough weight bearing activity without overdoing of course. (Despite that link I still believe moderate calcium intake inclusive of dairy is a good idea.)
Most of them were new runners covering no more that a mile or two in the beginning. I don’t know what it’s like elsewhere but around here the common factor was literally no active play during childhood. Some of these kids have never even ridden a bicycle. No football, baseball, basketball, no carousing around the neighborhood for hours on end. And most reported little/no dairy consumption or any other good calcium source for years.
Part of the problem is that these kids have the idea that you don’t complain to coach about “minor” aches and pains.
Don’t know where they get the idea as we’re adamant about them reporting such things so potential injuries can be prevented.
As far as the bone scan, sweat said he has thin bones. Without further information, I’m not going to recommend starting a high impact routine until he’s clear.
Why is a sedentary lifestyle bad for bones and joints.And if it done harm can you fix it after?