The impact of running on osteoarthritis

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It is often perceived that long term exposure to recreational running could cause hips and/or knees osteoarthritis (OA). However, research has shown that this is not necessarily the case and that running may have beneficial results. Let’s look at some of the evidence and see if it is time to put this myth to rest.

Recreational running may be beneficial to joint health in knees.  Although there is considerable compressive force on the knee joint during running, which can be as high as under 8 x body weight, research has shown that this could help the cartilage to adapt to the demands of running over time*

Researchers from the La Trobe University in Australia have found only 3.5% of recreational runners developed osteoarthritis in comparison to 10.2% in sedentary individuals.

A further survey published in the American Orthopaedic Society of Sports Medicine (2023) has also found no association in cumulative running history and arthritis in marathon runners. They highlighted age, higher body mass index, previous knee surgery and family history as the most significant factors to developing osteoarthritis in runners. 

So, keep on running!

However, given the forces that impact the knees during running it makes sense to do what you can to protect your knees generally, we recommend:

  • Wearing appropriate trainers designed for long distance running
  • Gradually increase the distance if you are a novice runner
  • Recovery time is key for longevity of running
  • Include focused strength training as it helps to improve running economy and helps withstand compression force during running

If you are diagnosed with osteoarthritis you may need to adapt your running regimen, but don’t stop exercising as it is a pillar of self-management of arthritic pain.  Find out about Staying Active and what you can do to instead to maintain activity levels:

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