마라톤은 무릎관절염 가능성을 줄인다.

[문형철]

올해 하프마라톤을 2회이상 달리기가 목표인데..

http://www.marathon.pe.kr/ 사이트에 들어갔다가 재미있는 자료를 발견했다.

마라톤은 무릎관절염을 악화시키는가?

스탠포드대학에서 10년이상 관찰결과 오히려 관절염의 가능성을 줄였다는 논문이다.

motion groove라는 재미있는 개념과 함께

- 달리기가 무릎에 일종의 행동습관(motion groove)을 발달시켜 관절염을 예방

- 걷기나 달리기처럼 무릎관절을 움직이고 부하를 가함으로써 연골이 가해지는 부하에 대해 "조건반사"를 일으키도록 한다. 그래서 점차 그 움직임에 익숙해져 가는 것이다. 그러면 무릎에 손상을 입히지 않고 수십킬로, 수십년, 아니 평생을 달릴 수 있게 되는 것이다.

- 만약 이 정교한 균형이 부상 등으로 방해를 받으면 ???

panic bird...

참고 논문..

marathon runner's knee.pdf

August 11, 2009, 11:59 pm

Phys Ed: Can Running Actually Help Your Knees?

By Gretchen Reynolds

Lumilon.com/Getty Images

An article in Skeletal Radiology, a well-respected journal, created something of a sensation in Europe last year. It reported that researchers from Danube Hospital in Austria examined the knees of marathon runners using M.R.I. imaging, before and after the 1997 Vienna marathon. Ten years later, they scanned the same runners’ knees again. The results were striking. “No major new internal damage in the knee joints of marathon runners was found after a 10-year interval,” the researchers reported. Only one of the participants had a knee that was truly a mess, and he’d quit running before the 1997 marathon (but had been included in that study anyway). His 1997 knee M.R.I. revealed cartilage lesions, swelling and other abnormalities. In the years that followed, the knee became worse, showing augmented tissue damage and more serious lesions. His exam prompted the researchers to wonder whether he would have been better off persisting as a runner, because, as they speculate, “continuous exercise is protective, rather than destructive,” to knees.

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You can’t be a runner past the age of 40, as I am, without hearing that running will ruin your knees, by which doomsayers usually mean that we’ll develop “degeneration of the cartilage in the kneecap, which ­reduces its shock-absorbing capacity,” says Ross Tucker, a physiologist in South Africa and co-author of the new book “The Runner’s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer and Faster.” In other words, we’ll be afflicted with arthritis.

It’s not an unreasonable supposition; other sports have been linked with early-onset arthritis in knees. In a British study, almost half of the middle-aged, formerly elite soccer players were found to have crippling, bone-on-bone arthritis in at least one knee. Former weight lifters also have a high incidence of the condition, as do retired N.F.L. players.

But despite entrenched mythology to the contrary, runners don’t seem prone to degenerating knees. An important 2008 study, this one from Stanford University, followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group’s knees. Barely 2 percent of the runners’ knees were severely arthritic, while almost 10 percent of the control group’s were. “We were quite surprised,” says Eliza Chakravarty, an assistant professor at the Stanford University School of Medicine and lead author of the study. “Our hypothesis going in had been that runners, because of the repetitive pounding, would develop more frequent and more severe arthritis.”

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Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you “condition” your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow.

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 The Takeaway With Gretchen Reynolds

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So, the best way to ensure that your knees aren’t hurt by running is not to hurt them in the first place. “The biggest predictor of injury is previous injury,” Tucker says, and one of the best deterrents against a first (or subsequent) knee injury is targeted strength training. “The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.”

If you’ve injured your knee in the past, particularly if you’ve ever torn an A.C.L. (an injury that, in the Stanford gait study, was closely associated with misalignment and cartilage degeneration), talk to your physician before running. But for most runners, the scientific observations of Chakravarty will ring true. “What struck me,” she says, “is that the runners we studied were still running, well into their 70s and 80s.” They weren’t running far, she says. They weren’t running frequently. They averaged perhaps 90 minutes a week. “But they were still running.”

[체육인완호]

새로운 지식이네요.. 마라톤은 제 생각엔 오히려 과사용 과부하 때문에 무릎관절염이 오겠구나~~~ 생각했는데... 그런데 선생님 궁금 한점이 있습니다. 마라토너들도 무릎관절염이 일반인들보다 적나요? 보통 마라토너들의 부상중 가장 손상이 많은 곳이 무릎이라서..궁금합니다.^^

[문형철]

제 의견으로는 적절한 마라토너라면 일반인들보다 관절염이 더 적을 수 있습니다. 그런데 마라톤에 빠져있는 사람들의 광적인 달리기를 보면 좀.... 그래서 적절함이 필요합니다. 사실 가장 중요한 것은 통증과 부종이 발생했을때 빠르고 확실하게 치료를 해야 한다는 것입니다.

[문형철]

빠르고 확실하다는 것이 중요한데. 빠르다는 avoid aggravation과 얼음팩을 사용하여 안정성이 확보되면 바로 관절의 안정성운동, 튼튼하게 하는 운동을 해야 한다는 것입니다. 확실하다는 것은 달려도 될정도록 회복된 것을 확인한다는 의미구요.. 의학을 하지 않은 사람, 경험하지 않은 사람은 그 판단을 하기가 어렵습니다.

[체육인완호]

roux's laws가 맞는 말이죠.^^ 답변 감사합니다^^ 적당히...적절함...

[송창현]

좋은 정보 감사합니다..!!

[에베로(심영근)]

제생각에도 우리 인체의 어느 한 장기나 기관들을 안쓰면 퇴화 한다는게 정설인데 문젠 똑바로 사용해야 된다고 생각합니다.