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SOIL OR ROAD
Grass, dirt, concrete or pavement? What is the difference between each running surface and what to choose when our knees hurt in order to protect them
Written by the personal trainer Ms. Sofia Perdiki
For many people, running is synonymous with knee pain. This repetitive motion can make your joints suffer, especially if you have weakness in your leg muscles. When your muscles are unable to take the weight of the pressure, your joints are subjected to more wear and tear.
There are many factors that can add strain and pain to your knees. From hip stiffness to glute weakness, they can make a difference in running and often need to be addressed by adding strength and endurance exercises to your daily fitness routine. It may take time to see improvement. But one of the factors you can immediately control is where you run.
There are not many studies regarding which is the most suitable terrain for running.
One of the 2010 studies conducted on 44 adult runners and published in the Journal of Science and Medicine in Sport compared running on asphalt and natural grass. The runners wore special insoles that measured the pressure as their foot hit the ground and could record the pressure at different points on the foot. The results showed that the grass exerts less pressure on the entire tread surface. Peak foot pressure – across the entire sole – at any point in time – was approximately 12% greater on asphalt compared to grass.
A smaller study of 15 participants published in 2012 in the journal Research in Sports Medicine followed a similar protocol, with participants wearing special insoles while running on cement, grass or synthetic rubber. This study also found that the grass surface puts less pressure on the foot compared to cement.
A treadmill is considered more of a “middle” class surface somewhere between soft and hard ground. A 2013 study published in the journal Gait & Posture analyzed 27 runners and found that, compared to running on the ground, running on a treadmill reduced peak stress on the foot – especially the heel – by 26 to 32%. depending on the speed.
A general conclusion is that soft surfaces are better for running for many reasons.
Studies and experts who study knee pain – usually recommend that “patients” run on softer surfaces if their soles bother them. Why; Because everything on our foot, from the sole to the knee, is connected. The pressure and impact from the foot hitting the ground affects the knee joint. The softer surface has less impact.
Soft surfaces give our bodies time to adjust to the surface. Studies show almost unequivocally that running on grass increases the amount of time your foot is in contact with the ground. When your foot is on the ground for an extended period of time, it can distribute the force over a larger area and also the hips and knees can work better.
Both of these things allow shocks to be shared and absorbed from different parts of the foot, as well as the joints, bones and soft tissues. Over time, this can reduce the chances of injury.
When you run on a hard surface your foot is in contact with the ground for one second and therefore your hips and knees don’t have as much time to adjust and absorb the shock.
If changing the terrain doesn’t reduce the discomfort or if your pain worsens you may injure yourself. Stop running and see a doctor to make sure nothing else is going on.
Sofia Perdiki is a personal trainer and certified Pilates Instructor with special experience in training practitioners with neuromotor problems. He is a graduate of TEFAA Aristotle University of Thessaloniki and the School of AF Studies. She has worked for more than fifteen years as a gymnast in primary and secondary schools and educational institutions, while in 2008 she created the studio of physical education and special gymnasts that offers specialized exercise programs, pilates programs, pilates reformer and integrated fitness programs always with personal supervision by herself or its partners.
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