Does running cause osteoarthritis? Find out if it's myth or truth.
Is there a link between running and osteoarthritis? Find out if it's a myth or the truth.
Extensive research over the last several decades has investigated the question if running causes damage to the joints and leads to arthritis; also if it is possible that individuals genetically predisposed to developing arthritis may experience symptoms earlier if they engage in running.
While the answers are still unclear, science has made significant progress in understanding the relationship between running and joint health.
In this article, we will explore the research findings on this topic.
Understanding Arthritis
Arthritis is a common condition characterized by joint inflammation, pain, and stiffness. It is essential to differentiate between two primary types: osteoarthritis and rheumatoid arthritis. Osteoarthritis is caused by the gradual wear and tear of joint cartilage over time, while rheumatoid arthritis is an autoimmune disease. Both conditions can be influenced by various factors such as age, genetics, obesity, and previous joint injuries.
Running
Mounting evidence suggests that running, when performed correctly, does not cause osteoarthritis, or any other joint disease.
In fact, several studies have demonstrated that regular running can provide numerous benefits for joint health. Running helps strengthen muscles around the joints, improves bone density, and enhances the cartilage's ability to absorb shock. Additionally, running aids in maintaining a healthy weight, reducing the strain on joints and decreasing the risk of developing osteoarthritis.
Research Findings
Numerous scientific studies have investigated the relationship between running and arthritis. Nearly two decades of observation following runners and non-runners concluded that there was no significant difference in the development of arthritis between the two groups. , ,
Other research has shown that recreational runners had lower rates of hip and knee osteoarthritis (3.5%) compared with competitive runners (13.3%) and non runners (10.2%). The researchers concluded that running at a recreational level for many years—up to 15 years and possibly more—may be safely recommended as a general health exercise, and benefits hip and knee joint health.
Running Smart: Injury Prevention
Findings indicate that remaining sedentary and high-volume and --intensity exercise increases your rate of knee and hip arthritis.3,
While running itself does not cause arthritis, improper training techniques, excessive mileage (high-volume and high-intensity training) or inadequate recovery can lead to joint injuries also may increase your risk for arthritis. It is crucial to adopt a gradual training program, warm up properly, wear appropriate footwear, and listen to your body's signals to prevent injuries. Cross-training, strength exercises, and flexibility training can further reduce the risk of overuse injuries and support joint health.
Conclusion
In conclusion, the notion that running causes arthritis is a persistent myth. Scientific evidence overwhelmingly suggests that running, when done correctly and in moderation, is not detrimental to joint health. Embracing a well-structured running routine, coupled with preventive measures, can contribute to overall joint strength and may even reduce the risk of arthritis development.
Bibliographical references:
Chakravarty EF, Hubert HB, Lingala VB, Zatarain E, Fries JF. Long distance running and knee osteoarthritis. A prospective study. Am J Prev Med. 2008 Aug;35(2):133-8
Panush RS, Hanson CS, Caldwell JR, Longley S, Stork J, Thoburn R. Is Running Associated with Osteoarthritis? An Eight-Year Follow-up Study. J Clin Rheumatol. 1995 Feb;1(1):35-9.
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.
Lee J, Chang RW, Ehrlich-Jones L, Kwoh CK, Nevitt M, Semanik PA, Sharma L, Sohn MW, Song J, Dunlop DD. Sedentary behavior and physical function: objective evidence from the Osteoarthritis Initiative. Arthritis Care Res (Hoboken). 2015 Mar;67(3):366-73.
Thordis Berger
Chief Medical Officer Holmes Place