Is running bad for your joints?
The debate over whether running is bad for your knees and hips is a persistent one. As a chiropractor, I often hear concerns and misconceptions about the impact of running on joint health. It's time to set the record straight.
While it's true that every individual is unique and may have different responses to running, an overwhelming body of research suggests that running is not a primary cause of osteoarthritis. In fact, it can be a preventive measure for knee and hip arthritis. Let's delve into the science.
The Evidence Speaks Volumes
A systematic review and meta-analysis, encompassing a substantial cohort of approximately 114,000 individuals, was published in the Journal of Orthopaedic & Sports Physical Therapy. The findings of this extensive study revealed that, generally, recreational running does not correlate with the development of hip or knee arthritis (if you do have knee pain, check out my blog: Patellofemoral Pain Syndrome). Surprisingly, recreational runners exhibited lower odds of experiencing hip and/or knee arthritis compared to both competitive runners and individuals leading more sedentary lifestyles.
It's worth noting that "recreational runners" ran on average 21-42 kilometers per week (13-26 miles), while "competitive runners" logged a median of 92 kilometers per week (57 miles).
What may be even more intriguing is that those who engage in no exercise at all display similar degrees of degenerative changes in their joints as competitive runners. This suggests that inactivity might be just as detrimental to joint health as rigorous running.
Running: A Holistic Approach to Health
In my professional opinion, running is one of the finest forms of exercise. It offers a myriad of benefits, such as enhancing cardiovascular and respiratory health, boosting musculoskeletal strength, and promoting overall well-being.
But here's where it gets even more fascinating: running isn't just benign for your joints; it can actually prevent arthritis. The key to understanding this lies in a concept known as "Wolf's Law." This law posits that healthy bones adapt to the loads placed upon them over time. If a bone experiences increased loading, it will undergo remodeling, becoming more robust and resilient. Therefore, with each running stride, the landing force contributes to strengthening the bones and joints throughout the body. Just like muscles, bones are living tissue that needs consistent activity to stay healthy and robust.
Moreover, Wolf's Law is the driving force behind the idea that running and jumping are beneficial for spinal health. The compressive load these activities impose helps build denser and more resilient bone. In fact, if you were to measure the bone density of runners and non-runners, runners would likely score significantly higher. For individuals who are already dealing with osteoarthritis, incorporating exercises that involve compressive loads can slow down or even halt its progression.
In conclusion, the notion that running is detrimental to joint health is a common misconception. Rather, it is a potent tool for maintaining and improving the strength and vitality of your bones and joints. So, lace up those running shoes and embrace the countless benefits that running can offer not only to your overall health but also to the longevity of your joints. Your joints will thank you for it.
