GOOD NEWS: RUNNING DOES NOT APPEAR TO LEAD to healthy knee cartilage sustained wear and tear. That’s the conclusion of researchers who conducted a one-year trial that compared high-dose versus low-dose exercise therapy to assess knee function, pain, and quality of life in individuals with long-term symptomatic knee osteoarthritis. Today we explore running and knees.
Running is bad for knee cartilage. Right? This perception is not evidence-based. Scandinavian researchers provide new data comparing randomized individuals to one of two groups: 70 to 90 minutes of doing 11 exercises or 20 to 30 minutes doing five exercises for three months.
“People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But I don’t think that’s the reason most people run. Most runners run not because they want to live longer but because they want to live life to the fullest. If you’re going to while away the years, it’s far better to live them with clear goals and fully alive than in a fog, and I believe running helps you do that. Exerting yourself to the fullest within your individual limits: that’s the essence of running and a metaphor for life — and me, for writing as well. I believe many runners would agree.”
― Haruki Murakami, What I Talk About When I Talk About Running
What is osteoarthritis?
Osteoarthritis (OA), or wear-and-tear arthritis, occurs when the natural cushioning (cartilage) between your joints wears away. When this occurs, the bones of the joints can rub more closely against one another. Without the shock absorption of the cartilage, you may experience pain, stiffness, swelling, decreased movement, and for some, bone spurs.
Osteoarthritis is the most common arthritis type. While young folks can get it, the risk of suffering from OA rises after 45. The United States Centers for Disease Control and Prevention reminds us how common the condition is:
- One in four (24 percent), or about 58.5 million people, has a diagnosis of arthritis.
- Arthritis is more common in women than men.
- OA is more common among adults with fair-to-poor health (41 percent) than those with good health (15 percent).
- Arthritis is less common among those meeting physical activity recommendations (18 percent).
Running and knees – Nine arthritis facts
WebMD provides a nice list of arthritis basics, including the following:
- Your hips and knees may suffer from wear and tear. The cartilage covering your joints allows them to glide smoothly. Over time, the cartilage can wear down, especially in the hip and knee joints. Then, the bones can rub together to create osteoarthritis.
- Groin or thigh stiffness may be the first clue that you have osteoarthritis. Some experience discomfort in the groin, thigh, or buttocks when exercising. Rest typically provides relief for those with early-stage osteoarthritis.
- The first symptom of knee osteoarthritis is often stiffness and pain. This problem may be more apparent in the morning. Some note knee locking or buckling with walking. Eventually, pain can lead to challenges in flexing the joint. Many feel worse with kneeling or traversing stairs.
- The first symptom of knee OA is often stiffness or pain. Just like hip problems, it usually aches more in the morning. Some experience knee locking or bucking with walking. Eventually, the knee begins to hurt, and there can be challenges with flexing the joint. Many feel worse with kneeling or going up or down stairs.
- Weight loss may help ease pain and stiffness. For every ten pounds lost, one may see arthritis pain drop by as much as 20 percent.
- Exercise can provide relief, as physical activity helps joints work better. Stay limber and stretch. A low-impact approach (for exampling, swimming, or cycling) may strengthen your joints and increase your range of motion. Physical therapists can be invaluable in showing you ways to strengthen the muscles supporting your hips and knees.
- Osteoarthritis can make walking challenging.
- Osteoarthritis typically worsens without treatment.
A joint replacement can often alleviate the pain. Following the procedure, you will need rehabilitation.
Running and Knees: Who Gets Osteoarthritis of the Knee?
Here are some of the factors that increase knee osteoarthritis risk:
- Older age. Osteoarthritis risk rises with age.
- Sex. Women are more likely to suffer from OA, but the reason remains unclear.
- Obesity adds stress to weight-bearing joints, including your hips and knees. Fat also makes proteins that lead to inflammation in and around joints.
- Joint injury increases osteoarthritis risk, even if the injury occurred years ago and seemingly healed.
- Inherited genetics.
- Repeated joint stress.
- Bone deformities, such as malformed joints. Defective cartilage also increases risk.
- Certain metabolic diseases, including diabetes and a condition associated with too much iron (hemochromatosis), can raise the risk of osteoarthritis.
Is running bad for knees?
Some good news: Running does not appear to result in sustained wear and tear of healthy knee cartilage. A new study also suggests small, short-term alterations to cartilage after a run reverse within hours.
Researchers performed a systematic review and meta-analysis that analyzed knee cartilage changes before and after running. Here are the study findings:
Running appeared to be associated with only short-term changes in the volume and thickness of knee cartilage. These alterations reversed within 48 hours after running.
The study analyzed previous research investigations assessing the structure or composition of knee or hip cartilage using MRI (magnetic resonance imaging) 48 hours before and after a single bout of running.
Immediately after a run, MRI showed a drop in cartilage volume of about three to four percent. However, within 48 hours of running, the changes reversed to pre-run levels.
Of the 446 knees analyzed, 57 belonged to adults with (or at risk for) osteoarthritis. There were not enough data from these individuals to quantify their cartilage changes. One study in the analysis showed no running-associated change in cartilage for those with prior anterior cruciate ligament reconstruction.
In summary, running may not lead to long-term harmful cartilage changes.
Conflicts
Study authors Ms. Coburn and Dr. Culvenor report grant support from the National Health & Medical Research Council of Australia, and another author reports grant support from the U.S. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Study authors Dr. Lo and Ms. Khan report relevant financial relationships.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Running and Knees.” Oh, one more thing:
