This article originally appeared on Time.com. 

Running has a reputation for causing wear and tear on knees over time, leading to joint pain, arthritis or other injuries. But a recent small study found that 30 minutes of running actually lowered inflammation in runners’ knee joints, leading many to question whether running really does increase a person’s risk for injuries—or if it helps prevent them.

In the report, published in the European Journal of Applied Physiology, researchers at Brigham Young University brought 15 healthy runners ages 18 to 35 into a lab where they took samples of their blood and knee joint fluid before and after they ran for 30 minutes on a treadmill. They also assessed the same samples when they were sedentary.

The researchers expected to find an increase in molecules that spur inflammation in people’s knee fluid after they ran, but they didn’t. Instead, they found that pro-inflammatory markers actually decreased after a 30-minute run. The scientists ended up only getting complete information from six of the people in the study, but they saw the same results in all of those people.

“It was surprising,” says study author Matt Seeley, an associate professor of exercise science at BYU. “We expected the molecules to increase, but it was the opposite.” Seeley stresses that the report is a pilot study, and that due to the small number of people, there’s not a lot that can be inferred from the findings. The researchers also only looked at inflammation right after people ran, rather than a week or month later. But Seeley says his team plans to do the same study in more people in the future.

“I think, and hope, the data shows that running is good for your joints,” Seeley adds. “Although the results are limited, they are also unexpected and could be important.”

Some experts not involved in the study say that while the study findings are intriguing—even given the small sample size—it’s not yet clear whether running can protect knees from injuries or arthritis. “There is data on both sides of the fence,” says Dr. Brian Feeley, an orthopedic surgeon at the University of California, San Francisco. “We know that there are some people that run all the time with no knee problems, and others that have arthritis at a relatively young age.” (Feeley was not involved in the recent study.)

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For many runners, a 30-minute session is relatively short, and Feeley says the study does not necessarily suggest that long-distance running is safe. Other studies of marathon runners have found changes in cartilage that could suggest potential for injuries that can persist for months after a long race.

“Taken together, this suggests that there is probably an evolutionary advantage to allow us to run relatively short distances where our bodies protect cartilage from damage by decreasing inflammation,” says Feeley…

This article originally appeared on People.com. 

Working out and eating well are the norm for Venus Williams.”It’s my job to be healthy, so it’s something that’s always in the forefront for me,” the tennis pro, 36, told PEOPLE while discussing her upcoming collection for EleVen. “I’ve been doing this for a quite a while, so it’s easy to be in a routine of what I need to eat and what I need to do to perform at my best level.”Williams varies her workout routine depending on how far out she is from a match, and how tough the match will be.”If it’s two weeks out, it’s a different routine than the day or two days before,” she explains. “Two weeks out I’m training as hard as I can, and then the day before it’s all about just easing your way into the match.”When she’s in training mode, Williams says gym workouts are just as vital as tennis practice.

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“I usually do an equal amount of time on the court and time in the gym,” she says. “Half the battle is in the gym.”And when she’s not training, she’s sure to give her body the rest it needs.”Taking time off is also important too!”As for her eating habits, when Williams is preparing for a tennis match, she’ll load up on healthy carbs such as steamed rice and sweet potatoes. And while she eats a clean, plant-based diet for the most part, she does let herself splurge when she wants to.”I do splurge, absolutely, because I’m human and I want to have a great life,” she says. “I happen to love different treats and butter, things like that. You just have to live a balanced life.”

The latest non prescription brow serums are supposed to enhance the thickness of the brow hairs you do have and help stimulate growth in areas that are sparse. You don't need to see a doctor to get a serum (as you do with the lash-and-brow enhancer Latisse). Apply once or twice a day (following package directions) and, the companies claim, you'll see results in as little as two weeks. 

What the pros say

There are dozens of over-the-counter brow serums, but they're not all created equal, stresses Francesca Fusco, MD, a dermatologist in New York City. The best of these OTC formulas pack peptides, adds Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. (Some other serums rely only on essential oils, which simply strengthen the hair you already have.) 

Petptides are "messengers designed to do a specific job—in this case, encourage hair growth and healthy hair follicle activity," explains Dr. Zeichner. Products with peptides include VegaBrow Volumizing Serum ($80; vegalash.com), RapidBrow Eyebrow Enhancing Serum ($50; amazon.com), and RevitaBrow Advanced Eyebrow Conditioner ($110; nordstrom.com). (The makers of RevitaBrow stop short of promising actual hair growth, however.)

"RapidBrow has proved to be the go-to among my patients," says Dr. Fusco. Most people tolerate peptide serums well, the experts say, but they can cause irritation; discontinue use if you notice redness, itching, or swelling.

RELATED: 5 Eyebrow Mistakes You're Probably Making

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What we say

Although brow regrowth doesn't happen overnight, these peptide-rich picks add fullness. For those with sensitive skin, we like VegaBrow; in addition to peptides, it contains anti-inflammatory botanical ingredients, such as red clover and mung bean, which are gentle on your skin. However, if it's serious brow rehab you're after, you may want to go straight to RapidBrow. No matter which serum you try, if you use it regularly you should see a boost in the condition of your arches.