We gravitate toward running because of many wonderful benefits. To name a few, running maintains heart/ lung/muscle/ tendon/ bone density health, and that’s just the body. Running also helps improve mood, reduces stress (boosting the immune system), and gives us a great connection to the community. 

Emerging Evidence:  

The topic has been debated back and forth, but recent research in the past few years, especially some large reviews of many studies, presents a much more promising picture. Just like our muscles, tendons, and ligaments benefit from exercise and strengthening, so do the cartilage structures of our joints.

 Run for Your Knees

Running does not have to be ‘bad for your knees’, in fact if you are a recreational/ habitual runner, run on. Though paying attention to OA risk factors both modifiable and non-modifiable is an important consideration. One of physical therapists’ favorite modifiable risk factors is targeting muscle weakness through strength training for the muscles (BUT also the ligaments and joint structures) around the knee, hip, and even the ankle. If you are currently running or wanting to begin and are concerned about your risk of OA, discussions with a physical therapist, and possible running coach would entail investigating preventive strategies such as conditioning and cross-training, potential weight management, assessing running volume/ timing, and navigating any injury history.

Written by: Erin Williams, PT, DPT

Sources:

1. 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;47(6):373-390. doi:10.2519/jospt.2017.7137

2. Gessel T, Harrast MA. Running Dose and Risk of Developing Lower-Extremity Osteoarthritis. Curr Sports Med Rep. 2019;18(6):201-209. doi:10.1249/JSR.0000000000000602

3. Lo GH, Musa SM, Driban JB, et al. Running does not increase symptoms or structural progression in people with knee osteoarthritis: data from the osteoarthritis initiative. Clin Rheumatol. 2018;37(9):2497-2504. doi:10.1007/s10067-018-4121-3

4. Running and Osteoarthritis: Does Recreational or Competitive Running Increase the Risk?. J Orthop Sports Phys Ther. 2017;47(6):391. doi:10.2519/jospt.2017.0505