Jogging is usually defined as running at a slow, steady pace, often described as a "trot." As a jogger, you move at a slower pace than runners, but like a runner, you can suffer painful knee injuries. If your knee injuries are not treated quickly and consistently, you may end up with permanent knee damage and have to give up jogging.
Popular Exercise
Jogging became a popular form of exercise in the U.S. during the 1960s. William J. Bowerman, a legendary coach and co-founder of the running shoe company Nike Inc., visited New Zealand in 1962, where a friend who was a coach, Arthur Lydiard, introduced him to Lydiard's promotion of jogging through a jogging club. Bowerman became a promoter of jogging in America and co-authored a 1966 book, "Jogging," which sparked a surge of public interest in jogging that continues to this day. Articles on jogging injuries in research literature began appearing in the early 1970s, and this research continues at the present time.
Knee Injuries
A 2006 study of jogging and running injuries done by researchers at the Clinic for Orthopaedic Surgery in Liestal, Switzerland, found that the most frequent knee injuries caused by jogging are lesions of the medial meniscus, better known as meniscus tears or torn cartilage. The medial meniscus is one of two cartilage pads shaped like crescents that provide a buffer between your thighbone and your shinbone. Other knee injuries caused by jogging or running are severe kneecap pain, also called patellofemoral joint pain, and tendinitis, pain and tenderness in one of the fibrous tissues that connect your kneecap to surrounding muscles and bones.
Symptoms and Treatments
Symptoms of a meniscus tear in your knee include pain, swelling and your knee locking or buckling. Severe meniscus tears may require surgery to remove or repair your torn cartilage. Patellofemoral joint pain is centered in your kneecap. Your doctor may prescribe anti-inflammatory medications. You should also change your jogging route to avoid hills and start an exercise program that will strengthen your quadriceps muscles, the large muscles on the front of your thighs. Tendinitis pain can be felt inside or near your knee. Recommended treatments include rest, icing, stretching exercises and anti-inflammatory medication.
Avoiding Jogging Injuries
The American Academy of Podiatric Sports Medicine shares advice on preventing jogging and running injuries in an essay, titled "Running and Your Feet." Visit your primary care physician and make sure that you don't have a heart problem or other medical condition that might need treatment before you begin jogging. See a podiatrist so your feet can be examined for any abnormalities that may require an orthotic insert in your running shoes. A podiatrist can also advise you on the best type of running shoes for your feet. Warm up for jogging with a 10-minute walk and some stretching exercises, including knee clasps and hamstring stretches. You should start your jogging program slowly, jogging for two minutes, walking quickly for five minutes and then jogging for two minutes. Gradually work up to jogging 20 minutes per set over a period of 16 weeks.
References
- Beta Theta Pi: William J. Bowerman
- American Running Association: The Clinic
- American Orthopaedic Society for Sports Medicine; Running and Jogging Injuries; Dr. Matthew J. Matava; 2008
- American Academy of Sports Medicine: Running and Your Feet
- "The Knee"; Epidemiology of Athletic Knee Injuries: A 10-year Study; M. Majewski, et al.; June 2006
- The Center for Orthopaedic and Sports Medicine: Torn Cartilage: Meniscus
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