Running is Bad for Your Joints - Right?

Biomechanics & Motor Control
Written By Rudy Melgar

You've probably heard that running can wear out your knees and hips. But is that really the case? Two comprehensive studies have shed light on this topic:

  • Alentorn-Geli et al. (2017, PMID: 28504066): Analyzed data from over 114,000 individuals to explore the relationship between running and osteoarthritis (OA) in the hip and knee.

  • Dhillon et al. (2023, PMID: 36875337): Conducted a systematic review to determine the effects of running on the development of knee OA.

Key Findings:

  • Recreational Runners: Only 3.5% had hip or knee OA.

  • Sedentary Individuals (Controls): 10.2% had OA.

  • Competitive Runners: 13.3% had OA.

The Dhillo et al. study further found that runners reported less knee pain than non-runners. Additionally, there were no significant differences in radiographic signs of knee OA between runners and non-runners. Interestingly, non-runners had a higher risk of progressing to total knee replacement compared to runners (4.6% vs. 2.6%).

What Does This Mean?

  • Recreational Running May Be Protective: Engaging in moderate running appears to lower the risk of developing OA compared to not running at all.

  • Competitive Running and OA: High-intensity, long-duration running at competitive levels may increase the risk of OA.

  • Sedentary Lifestyle Risks: Not engaging in physical activity may pose a higher risk for OA than recreational running.

Takeaway:
Moderate, recreational running is not only safe for your joints but may also protect against OA. It's the extremes—either high-intensity competitive running or complete inactivity—that are associated with higher risks.

References

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. doi: 10.2519/jospt.2017.7137. Epub 2017 May 13. PMID: 28504066.

Dhillon J, Kraeutler MJ, Belk JW, Scillia AJ, McCarty EC, Ansah-Twum JK, McCulloch PC. Effects of Running on the Development of Knee Osteoarthritis: An Updated Systematic Review at Short-Term Follow-up. Orthop J Sports Med. 2023 Mar 1;11(3):23259671231152900. doi: 10.1177/23259671231152900. PMID: 36875337; PMCID: PMC9983113.

Rudy Melgar
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