Worried about your knees? Running may actually help them, not harm them.

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Did you know that women are nearly twice as likely to suffer knee pain than their male counterparts? So much for gender equality. Whether wider hips, hormonal fluctuations or high heels are to blame, there are precautions athletic ladies can take. This week on AOL Health we feature exercises to prevent sports aches and pains culled from "The Knee Injury Crisis Handbook." Plus, we've got these moves to build hip strength.

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The myth of the fabled runner's knee has haunted pavement pounders of all ages. However, a recent article in The New York Times has sought to defeat the specter of worn-out, arthritic knees on avid joggers. Apparently, not only will running not wear out your knees, it could even help protect them against arthritis.

A 2008 Stanford University study followed 500 longtime distance runners over 50 for nearly 20 years. At the study's onset, the runners ran approximately four hours per week, which declined to an average of 76 minutes per week after 21 years. Additionally, 6.7 percent of runners had mildly arthritic knees compared to none in an age-matched control group, reported The New York Times. Now, the old school of thought would lead you to believe that after 20 years, runners experienced a higher incidence of arthritic knees. In reality, the reverse happened. Only 20 percent of runners experienced arthritic knees compared to 32 percent in the control group.

Researchers think that running may be able to shield the body from arthritis because the knee develops a kind of motion groove, wherein the knee joint adapts to the action of running.

Photo: j.fralin, Flickr

Poor knees. They carry around our full weight every day. And knees that are attached to an overweight body are working overtime.

In addition to heart disease, diabetes, and other conditions, obesity can put you at risk for knee injury and conditions like osteoarthritis. Osteoarthritis is a degenerative musculoskeletal disorder that usually develops slowly, but obesity can cause rapid deterioration of the cartilage in the knee. Once you develop osteoarthritis, there's not much doctors can do; treatments revolve around managing the pain, and severe cases may require knee replacement surgery.

Over 300 patients who were at risk for osteoarthritis participated in a recent study. Weight proved to be a big factor in tissue decline; for every one unit increase in body mass index, the chance for cartilage loss jumped by 11 percent.

I love to run but I have to keep my jogs to a minimum. Why? Knee pain. The rest of my body loves the thrill of running but my knees often cry out in protest, meaning I can only run once a week, maybe twice if I'm lucky.

Over at Fitsugar, they've come up with a novel tip to reduce knee pain caused by running: Run backwards. According to Runner's Rescue, this is called retro-running and in several recent studies, it's been shown to effectively reduce knee pain in runners. How does it work? It helps build and stretch your quadriceps and hamstrings to ultimately improve stability.

It doesn't sound easy, but practice makes perfect. Be sure to go slow, and alternate which way you turn your head to look behind you so you don't strain your neck.

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Who wants to sit on the sidelines? Exercise is for the actively-minded, not for wallflowers. So protect your workout routing and stay injury-free with these five moves.

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There is something simple you can do to ease osteoarthritis if you already have it, and reduce your risk if you don't.

A recent study shows that nearly two in three obese people will develop osteoarthritis. It's a painful, degenerative condition and can result in reduced mobility, knee replacement surgery, even disability. Losing weight can be the single most important thing you do for your knees -- every pound you lose reduces four pounds of pressure on your knees.

Exercise is also vital. If your joints are sore, try swimming or water walking. Other low impact activities such as walking may also be helpful. You can also ask your doctor for advice on appropriate physical activity.

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Ah, the power of food. Even small portions of food have power, like small salads.

Small salads eaten just before a meal can keep your knees and hands free of arthritis. It's the vitamin K found in leafy greens like cabbage, spinach, and swiss chard that reduces the risk of joint damage.

Here's what science says about this salad scoop: Those with higher blood levels of vitamin K have significantly less chance of developing bone spurs and cartilage damage, common complaints of those with painful osteoarthritis. Hands seem to benefit the most, but knees get a dose of protection too.

Once word of caution before you mix up those greens: if you are on blood thinners, check with your doctor to determine how much vitamin K is appropriate for you.

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Check out your fingers. Is your ring finger longer than your index finger? Mine is. Uh Oh. That means I have nearly double the chance of developing osteoarthritis, according to a recent study.

Size differences between ring fingers and index fingers have already been linked to sexual and physical ability and performance in university exams, but researchers have now discovered that arthritis might also be connected to the size of fingers.

Type 3 Finger Pattern is what it's called when people have the common male trait of a shorter index finger, and it's now been linked to arthritis of the hips and knees. More common in women than men, the mechanism that accounts for this finding -- and one linking this finger pattern with early onset menopause -- is unknown.

Sounds like I could be headed for future health issues. How about you?

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Time to fix your form, guys, because you are not sitting on the stationary bike seat correctly, say the experts at Men's Health. You either sit too low or too high. And this is just not right. Here's why.

Too low adds stress on the knees. Too high rocks your hips from side to side. Both are uncomfortable and inefficient. You look funny too. Here's what you should do: sit on the seat and place your heel in the middle of the pedal -- where the ball of your foot would normally rest. Make sure your leg is fully extended, straight down, at the lowest point of the pedal rotation.

If you're already practicing perfect form on the bike, congrats to you. If you're not, get to work, my friends.

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Alright... I'm about to attempt something -- something that I already have a feeling won't be easy to pull off. I'm going to tell you about a great ab exercise, though I wonder if I will be able to describe the mechanics of the movement using only words. I suppose finding a video demonstration of what I'm going to describe would be the easiest solution, but part of me thinks that search, in and of itself, may be somewhat difficult. That's because this move, while great for your abs, is not one you come across very often.

Well, let me take that back; it's not one you come across often when it's done in this manner. More or less, the exercise itself is called a roll-out; that is, when it's done using either a barbell or one of those wheels with handles on the side. If you're familiar with the roll-out, then we're off to a good start. If not, I apologize in advance for the confusion.

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Running is many things: It's energizing, rejuvenating and oh-so-good for both your soul and body. But it's also hard on your legs, particularly your feet, calves and knees. If you like running and want to keep doing it for a few more years, treat your gams well by stretching, practicing proper form, drinking lots of water and treating yourself to a massage.

You don't need to hit up a massage therapist though -- you can give yourself a runner's massage by rubbing down your feet and calves, as recommended on Fitsugar. Or enlist your significant other (I definitely plan on doing this). Yes, there is a reason behind this -- a massage can bring blood to the area, which will help your muscles warm up and recover.

How do you prep for a run?

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Last week, the Jumpstart Your Fitness post was about how we all take advantage of our feet, using and abusing them and neglecting to take very good care of them until they start screaming out in pain or discomfort. Well unfortunately the same can be said for the way we treat our joints. Knees, hips, ankles ... they all do their jobs on a daily basis, usually quietly and without complaint, but also without a second thought or moment of consideration from the people to whom they belong. Men and women are quick to work on health routines for strengthening muscles and protecting skin, but what about strengthening and protecting your joints? Nothing slows (or halts altogether) a workout routine faster than knee pain, hip pain, shoulder pain, etc.

So follow these guidelines for having healthier joints, starting today:

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, I'm 56, run three to four miles, five or so days a week. Lately, as I'm walking to cool down, the back part of my right knee tightens up and bending it becomes very painful as I do post-run stretching. No pain when running. Anyone familiar with this condition? Dave

A Hey Dave. I get soooo many questions about knees. In fact, I had knee surgery long ago, so some people think I'm some sort of knee expert. I'm not. In fact, I don't think anyone who isn't a physician or physical therapist and hasn't seen you in person should give you advice on your condition. Not helpful, right? Wrong.

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Prevent muscle mutiny with these four feel-good moves from the April issue of Women's Health, on newsstands now! Instead of letting a great workout leave you feeling miserable, use some of these suggested exercises to prevent muscle imbalances in your: back, knees, neck, and shoulders.

Ball Squat with tubing

Pain-prone area: Fronts and sides of the knees
Stand with your feet shoulder-width apart and wrap resistance tubing around your knees so there's no slack in the band. Place a stability ball between the middle of your back and a wall, but put only enough pressure on it to keep the ball from falling. Squat down as if sitting on a chair, pushing out against the tubing to keep your knees from caving inward. Press back up to start. Do two sets of 12 reps, resting for 30 to 60 seconds between sets.

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