Aug 18 ā¢ General discussion
š„ Should You Choose Low Impact Exercise?
āDonāt run, the impact will ruin your joints.ā
People are always skeptical of any kind of impact-based activity such as jumping or running, and for good reason. Jogging can put up to 2.5 times your bodyweight through your legs and feet (numbers vary depending on the reliability of your information source, running form and footwear). For faster running or sprinting, the vertical ground reaction force can increase up to 4ā5 times body weight, especially with forefoot striking or harder surfaces. Thatās a load of impact!
But is that necessarily terrible for us? And will your joints crumble the second your Nikes hit the ground?
Well, āimpactā as a concept can only be detrimental if your body isnāt prepared to deal with it. For example, arthritic joints which are already compromised have been shown to degrade even faster when pit against compressive forces - running with knee osteoarthritis may not be the best idea. However, if your joints are in decent shape to begin with and your impact-based training is progressed properly (probably the main takeaway!), it can stimulate joint tissue adaptation and neuromuscular enhancement. Weāre talking tendon stiffness and bone remodelling, as well - both of which are quite beneficial.
The key here is slow progression over time - along with the encouragement of proper landing mechanics and auxiliary strength training, for example taking the effort to train your calves and tibialis anterior if you are a runner. In fact, majority of runners and power athletes will likely find that plyometrics (when applied appropriatelyā¦) will ameliorate their performance, rather than hinder it. While low-impact training (cycling, swimming, rowing) is of course fantastic and can deliver a great cardiovascular and muscular stimulus, it does not promote bone remodelling to the same extent as higher-impact modalities. So if you have no pre-existing joint or skeletal disorders, impact-based training may serve you better than you think.
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š„ Should You Choose Low Impact Exercise?
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