双语：跑步会损伤膝盖，这是真的吗？

Is it true that running destroys your knees?

2019年国庆蒙自马拉松完赛

Do those who run have a higher risk of osteoarthritis (骨关节炎)?And what should you do if you start to feel pain? We ask an expert.

那些跑步的人患骨关节炎的风险更高吗？如果你开始感到疼痛，应该怎么办呢？我们询问了一位专家。

You may have heard people warn middle -aged joggers: "Don't run too much, or your knees will get bad." But Richard Blagrove, a senior lecturer in physiology at Loughborough University, says, "This is largely a misconception."

你可能听过人们警告中年慢跑者：“别跑太多，不然你的膝盖会出问题的。” 但拉夫堡大学的生理学高级讲师理查德·布拉格罗夫表示：“这在很大程度上是一种误解。”

A lot of people think that running can cause osteoarthritis (which means long -term joint pain) in the knees. But studies have found something different. Some runners are much less likely to get this problem compared to people who don't run.

很多人认为跑步会导致膝盖患骨关节炎（也就是长期的关节疼痛）。但研究发现的情况却有所不同。与不跑步的人相比，一些跑步者患这种疾病的可能性要小得多。

Scientists looked at 25 studies. These studies included about 115,000 people in total. The research showed that when we get older, running for fun can actually help protect our hips and knees from osteoarthritis. When we exercise, it does a little bit of harm to our muscles, tendons, bones, and cartilage. But guess what? After that, these parts of our body grow back even stronger and healthier. Blagrove says, "Older people who run are much less likely to have knee pain than those who don't run."

科学家研究了25项研究。这些研究总共涉及约11.5万人。研究表明，当我们变老时，为了乐趣而跑步实际上有助于保护我们的臀部和膝盖免受骨关节炎的侵害。当我们运动时，它会对我们的肌肉、肌腱、骨骼和软骨造成一点伤害。但你猜怎么着？在那之后，我们身体的这些部位会恢复得更强壮、更健康。布拉格罗夫说：“跑步的老年人比不跑步的老年人膝盖疼痛的可能性要小得多。”

But it's not that simple: short-term knee injuries are common for runners.

但事情并非那么简单：短期的膝盖损伤在跑步者中很常见。

Many joggers will feel a kind of knee pain at some point. It's called patellofemoral pain（髌股疼痛）. Different studies show that between 14% and 42% of joggers might get this pain. The number depends on who the joggers are in each study. This pain usually comes from bad running ways. Maybe they wear the wrong running shoes. Or, most likely, they suddenly run a lot more or run much faster. This often happens to people who just start running.

许多慢跑者在某个时候会感到一种膝盖疼痛。这被称为髌股疼痛。不同的研究表明，14% 到42% 的慢跑者可能会出现这种疼痛。这个比例取决于每项研究中的慢跑者群体。这种疼痛通常是由不良的跑步方式引起的。也许他们穿错了跑鞋。或者，最有可能的是，他们突然增加了很多跑步量或者跑得太快了。这种情况经常发生在刚开始跑步的人身上。

Blagrove says, "If they played tennis four times a week when they were not used to doing any exercise, they would probably get hurt too. It's not running that's bad for their knees. The problem is they do too much exercise too quickly."

布拉格罗夫说：“如果他们在不习惯进行任何锻炼的情况下，一周打四次网球，他们可能也会受伤。并不是跑步对他们的膝盖有害。问题在于他们太快地进行了太多的锻炼。”

If you want to avoid knee pain from running, start your running plan slowly. Don't rush to make it more intense. Run at a slower speed, choose to run shorter distances, and take longer breaks between your runs.

如果你想避免跑步带来的膝盖疼痛，慢慢地开始你的跑步计划。不要急于增加强度。以较慢的速度跑步，选择较短的距离，并在每次跑步之间多休息一会儿。

If your knees do start to hurt, don't be too worried. Blagrove says, "Usually, people can get better quite fast. All they need is to rest for a while and let their knees recover."

如果你的膝盖确实开始疼痛，也不要太担心。布拉格罗夫说：“通常情况下，人们可以很快康复。他们所需要做的就是休息一段时间，让膝盖恢复。”

翻译：豆包

整理：2025年4月21日于经典龙苑