Does Running Lead to Hip and Knee Osteoarthritis? What the Research Says
If you're a runner, you’ve probably heard the rumors—running can be tough on your joints, and over time, it may lead to hip or knee osteoarthritis (OA). As physical therapists who specialize in sports and injury prevention, we know that it’s important to separate fact from myth when it comes to exercise and joint health. A recent systematic review and meta-analysis looked at the connection between recreational and competitive running and the risk of developing OA. Let’s dive into the findings and what they mean for you as a runner.
What Does the Research Say?
The study, published in the Journal of Orthopaedic & Sports Physical Therapy, pulled together data from multiple studies to examine the risk of OA in runners. It specifically compared recreational runners, competitive runners, and sedentary individuals to see if running had any impact on the development of hip and knee OA.
Key Findings:
Recreational Runners Have a Lower Risk of OA: If you’re running casually a few times a week to stay in shape, you’re actually less likely to develop hip or knee OA compared to someone who leads a sedentary lifestyle.
Competitive Runners Have a Higher Risk of OA: The study found that competitive runners—those who train intensely and race regularly—had a higher risk of developing hip or knee OA compared to recreational runners. This could be because of the higher volume and intensity of their training, which places additional stress on the joints. This can also be due to the fact that there is less time for recovery, strength training, and cross training which are protective to joints.
Duration of Running Matters: Another interesting aspect was how long runners had been running. Those who had been running for less than 15 years were less likely to develop OA than those who had been running for longer periods. This could suggest that moderate, consistent running is beneficial for joint health, while very long durations of high-intensity running may increase the risk.
Why Does This Matter?
As a runner, you may be wondering: "Am I at risk?" The answer isn’t as simple as “yes” or “no”—but this research does offer valuable insights. For recreational runners, the good news is that running at moderate intensity and frequency is not only safe, but it may even have protective effects on your joints. It’s the excessive training volumes and intensities seen in competitive runners that seem to pose a risk.
But before you get discouraged, keep in mind that the development of OA is influenced by a variety of factors, including genetics, previous injuries, and overall lifestyle. So, while high-intensity, long-duration running may increase the risk of OA, other factors can play a much larger role in the development of this condition.
What Can You Do to Protect Your Joints?
If you’re running regularly, here are some steps you can take to keep your joints healthy:
Focus on Proper Form: Running with good biomechanics can help reduce unnecessary strain on your joints. If you’re unsure whether your form is up to par, consider scheduling a run analysis with us HERE.
Vary Your Routine: Mix up your running with strength training, mobility work, and low-impact exercises like cycling or swimming to reduce the repetitive stress on your joints. Not sure what you should do in terms of a strength and mobility routine? We can help!
Don’t Ignore Pain: If you’re experiencing joint pain, it’s crucial to listen to your body. Rest, recovery, and treatment are key to preventing long-term damage. Talk to a physical therapist to help you with your running plan to ensure you aren’t doing any further damage.
Stay Active at a Sustainable Level: If you love running but aren’t a competitive runner, focus on consistency and moderate intensity. This can help keep your joints strong and your risk of OA low.
In the end, running itself doesn’t have to be a risk factor for hip and knee OA—moderation is key. By being mindful of your training intensity, taking care of your body, and listening to your joints, you can continue to enjoy running for years to come, without the worry of OA. If you’d like to learn more about running injury prevention or want a personalized assessment, book your free discovery visit HERE. We’re here to help you stay strong, healthy, and on the move!
Reference:
Hespanhol, L. C., Pascon, F. M., & Silva, D. A. S. (2017). The Association of Recreational and Competitive Running with Hip and Knee Osteoarthritis: A Systematic Review and Meta-Analysis. Journal of Orthopaedic & Sports Physical Therapy, 47(9), 621-631. https://doi.org/10.2519/jospt.2017.7474
