Running is an easily accessible and effective form of exercise that undeniably brings a number of health benefits, for example a reduction in risk factors for cardiovascular disease. However, we still hear that many people have worries, misconceptions and uncertainty about whether running can lead to wear and tear in the joints and whether running is actually good for the knees or not.
What does the research say?
In a systematic review and meta-analysis covering 114,829 individuals, it was investigated whether running is associated with a higher incidence of knee osteoarthritis. The results of the study show that recreational running was clearly associated with a lower incidence of osteoarthritis compared with individuals with a sedentary and inactive lifestyle, and with competitive running over time. It is worth noting here that recreational running was defined by an average running volume of between 21-42 km a week and that competitive runners logged around 92 km a week. In the study, however, it was not possible to determine whether the association with osteoarthritis in the competitive runners was affected by other risk factors, such as previous injuries. The results of the study did, however, show that there was no significant difference in the development of osteoarthritis between those who run more than 90 km a week for several years and those who are inactive and do not run.
Even though there can be large individual differences and we may respond differently to running, it is concluded that the indications are strong that recreational running has a favourable association with reduced risk of knee and hip osteoarthritis and that running can safely be recommended as a general health-promoting activity – also with positive benefits for bone and joint health. Excessive running also gives no increased risk of osteoarthritis compared with those who are not very active.
The idea that running causes wear and tear and is harmful to joint health is thus a common misconception. We should therefore rather think of running as an effective tool for developing and maintaining strength and vitality in bones and joints. So put on your running shoes and enjoy all the benefits running can offer – not only for your general health, but for your knees too!
Our practitioners know running! Are you unsure what the right measures are for your knees? Get in touch or book an appointment.
This article was written by Pål Oscar Christensen.
Reference:
Alentorn-Geli E, Samuelsson K, Musahl V, Green CL, Bhandari M, Karlsson J. The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther. 2017 Jun;47(6):373-390. doi: 10.2519/jospt.2017.7137. Epub 2017 May 13. PMID: 28504066.