For those deeply concerned about knee joint pain and in search of solutions, the common notion that avid runners risk damaging their knees has been a prevailing concern. However, a recent study from the Center for Weight, Eating, and Lifestyle Sciences (WELL Center) at Drexel University’s College of Arts and Sciences brings a glimmer of relief. Contrary to the belief that prolonged and intense running might accelerate the onset of hip or knee osteoarthritis, the study offers encouraging findings for individuals grappling with knee joint pain.
Osteoarthritis, a condition affecting over 32.5 million adults in the United States, is characterized by the deterioration of cartilage where bones meet. As this protective cushion wears down, it leads to pain, stiffness, and potential disability. Particularly prevalent among older adults, osteoarthritis lacks a known cure, making prevention and effective management crucial.
The study, presented during the American Academy of Orthopaedic Surgeons’ annual meeting, challenges the widespread belief that repetitive activities like running hasten knee and hip cartilage degeneration, subsequently elevating the risk of osteoarthritis. One of the biggest issues presented is that once cartilage is compromised, it cannot be regenerated.
What The Research Says
The research surveyed 3,804 recreational runners participating in the Chicago Marathon, covering various aspects such as years of running, average pace, and family histories of arthritis. Contrary to expectations, the study found no correlation between an increased risk of knee or hip arthritis and the duration of running, number of marathons completed, weekly running mileage or running pace.
The average age of surveyed runners was just under 44, running approximately 27.9 miles per week at a pace of 8 minutes and 52 seconds per mile, with an average running history of nearly 15 years. Importantly, the study’s broad scope, encompassing a diverse range of running practices, suggests that the results are applicable not only to marathon-level runners but also to individuals pursuing more moderate distances.
Runners with concerns about knee joint pain should take heart in these findings. The results challenge the prevailing notion that long-distance running inherently predisposes individuals to hip and knee arthritis.
However, it’s crucial to note that, regardless of the encouraging findings, 7.3% of marathon runners in the survey reported being diagnosed with hip or knee osteoarthritis. Hartwell emphasizes the need for cautious interpretation, acknowledging key differences in age and overall health between the surveyed runners and the general population. Yet, the study prompts a reevaluation of the often-held belief that the “wear-and-tear” mentality applies to joint health.
Is Running Bad For Your Joints?
What’s more, there are potential benefits of running for joint health. The activity can enhance muscle function around the joints and stimulate the production of synovial fluid, a lubricating substance crucial for joint health. Driban urges a departure from the perception of osteoarthritis as a purely “wear-and-tear” condition, emphasizing the holistic benefits of running for cardiovascular health and obesity prevention.
The study concludes that while running won’t eliminate inherent risk factors for osteoarthritis, such as age and family history, it can contribute to overall health and potentially offset certain risk factors. The survey, capturing current and past joint health of runners, leaves room for further exploration into long-term joint health and the impact of running over time.
Acknowledging that nearly 1 in 4 surveyed runners received advice from their doctors to reduce or stop running, the study challenges the prevailing narrative and encourages runners to embrace the potential benefits of running for holistic wellness. To mitigate the risk of running-related injuries, including those that may contribute to arthritis, experts recommend measures such as dynamic warm-ups, stretching, proper footwear selection, and a gradual approach to running.
For those navigating concerns about knee joint pain, these findings offer a perspective shift, suggesting that running, when approached mindfully and with proper precautions, can be part of a holistic approach to wellness that supports joint health and overall well-being.
What do you do to manage your knee pain? Leave your strategies in the comments below.