编译：全平易近跑步雷萌萌

稿件起源：runnersworld.com

假如“跑步会侵害膝盖”是真的，那么咱们必需有疾速膨胀的肌肉纤维，并且可以跑得比博尔特还快。咱们的膝盖会觉得很好，现实也如斯，由于你除了从那些能够好心然而蒙昧的街坊、共事或亲戚那边途说途说外，不证据能证实惯例的跑步能够伤膝盖。

这并不料味着跑者就必定不会被跑步膝困扰。然而，良多跑者的膝盖成绩都是身材其余部位的成绩招致的，并且这些成绩的年夜少数，能够经过一些小小的改动来处理。

这里有五项对于膝盖的成绩，跑者应当切记于心。

If we had a fast-twitch muscle fiberfor every time we've heard "running will ruin your knees," we'd beable to out sprint Usain Bolt. And our knees would feel good while we did so,because despite what your potentially well-meaning but definitely ill-informedneighbors, co-workers, and relatives may have told you, there's no evidencethat regular running damages knees.

That's not to say that no runners' kneesever bother them. But many knee problems in runners are the result of thingsgoing on elsewhere in the body, and most can be overcome with some simplechanges.

Here are five things all runners shouldknow about knees.

比起非跑者，跑者得膝枢纽炎的概率更小

Runners don't get arthritis in their knees more often than nonrunners

这些是现实。假如说跑步与不跑步有什么差别的话，临时的研讨发明，跑者患膝盖枢纽炎的能够性更小。有如许一个实验，人们追踪了跑者跟非跑者18年的工夫，发明20%的跑者患有枢纽炎，然而非跑者的抱病率高达32%。别的，与漫步者比拟，跑者大约比漫步者患有枢纽炎的概率少一半。在第二个实验中，领有越高跑量的跑者，会领有越低的患有枢纽炎的概率。

Those are the facts. Period. If anything,long-term studies have found that runners have less incidence of kneeosteoarthritis. One study that followed runners and nonrunners for 18 yearsfound that, while 20% of the runners developed arthritis during that time, 32%of the nonrunners did. A large study that looked at runners and walkers foundthat regular runners had roughly half the rate of arthritis as regular walkers.In that second study, the runners with the highest regular mileage had thelowest rate of arthritis.

以上所述是真的，与春秋有关

The above is true regardless of your age

一些医学专家称，包含膝盖在内的软骨的消耗，是朽迈的一种畸形表示。然而，不证据证实跑步能够减速软骨消耗。现实上，不止一项研讨发明，当人们有患有枢纽炎时，假如开端平和地跑步，他们的软骨的安康会失掉改良，然而，异样人数的一组人，他们并不跑步，他们的软骨不任何改良。

Some medical experts have said that lossof cartilage, including in the knees, is a natural part of aging. But there'sno evidence that running accelerates that loss. In fact, at least one studyfound that when people who were at risk of developing arthritis began amoderate running program, the health of their cartilage improved, while thecartilage of a group of similar people who didn't start running didn't improve.

弥补剂不会让你的膝盖软骨从新成长

Supplements won't re-grow knee cartilage

不像告白声称的那样，不炊事弥补剂被证实能够让膝盖软骨增加。最受欢送的弥补剂，氨基葡萄糖，它的浩繁功用之一就是：可以经过添加膝盖衔接处的光滑度，从而到达维护膝枢纽软骨的功用。一项专一于维生素D弥补剂关于膝枢纽炎影响的研讨标明，两年内，服不平用维生素D弥补剂都有着等同水平的膝盖痛苦悲伤跟膝盖软骨消耗。

Despite ad claims, no dietary supplementshave been proven to increase knee cartilage. The most popular such supplement,glucosamine, may help with knee osteoarthritis by protecting the articularcartilage, which, among other roles, helps to lubricate the knee joint. A studythat looked at vitamin D supplementation in people who had knee arthritis foundthat they had the same levels of pain and loss of cartilage after two years asdid people with arthritis who didn't take vitamin D.

跑步膝平日是其余中央的成绩惹起的

Runner's knee is usually caused by issues elsewhere

在跑者中，最罕见的伤病就是跑步膝。临床上称为膝盖软骨硬化症或许髌股痛苦悲伤症，它是膝盖骨外面的软骨炎症。活动医学专家们有一些风趣的共鸣：良多有跑步膝的人有一些独特的生物力学识题：衰弱的臀部跟腿后肌肉，直接招致了腿部的不波动性；有力的四头肌，招致跑步时膝盖骨不是很调和；紧绷的蹄筋，把跑步时的打击转移到了膝盖。

The most common knee injury among runnersis runner's knee. Known clinically as chondromalacia patella or patellafemoralpain syndrome, it's inflammation of the cartilage under your kneecap. There'sincreasing consensus among sports medicine professionals that many people withrunner's knee have a few common biomechanical problems. These include weak hipsand glutes, which introduce instability further down the legs; weak quadriceps,which can make it difficult for the kneecap to track properly; and tighthamstrings, which shift some of running's impact to the knees.

这些复杂的办法能够坚持你的膝盖安康

There are some simple ways to keep your knees happy

就像上述所说，腿的某个部位的衰弱或许紧绷关于你的膝盖来说能够是个成绩。那么，你就该针对性强化、改良。

超重会给膝盖形成极年夜的担负。美国活动医学院称，体重每添加一磅，膝盖将接受4磅的压力。跑者长工夫跑步致使体重降低被以为是下降膝枢纽枢纽炎的要害缘由。

多在高山上跑步来下降膝盖的扭力。

假如你有膝盖疼的病史，像是事变或活动伤害，你能够思索只管用前脚掌着地。

最新的研讨标明，后脚跟落地的跑者的膝盖遭到更多打击力，而前脚掌着地，更多的打击力会转移至他们脚踝。

As noted above, weakness and/or tightnesselsewhere in your legs can mean trouble for your knees. So get stronger.

Extra weight places tremendous strain onyour knees. The American College of Sports Medicine has said that eachadditional pound of body mass puts four extra pounds of stress on the knee.Running's long-term effect on keeping weight lower is thought to be a keyreason why, as we saw above, runners might have less incidence of kneearthritis.

Run on level ground to lessen the torqueon your knees.

If you have a history of knee pain,including from accidents or other sports, consider switching to more of aforefoot strike. One recent study found that more impact force affects theknees in rearfoot strikers, while forefoot strikers have more impact forces intheir ankles.