Does running cause knee arthritis?
Running is a great exercise to improve cardiovascular, respiratory, musculoskeletal and mental health. It’s convenient, cost effective and accessible.
However, some may believe that it can cause knee osteo-arthritis. Is this true? Does running cause arthritis?
Here’s what we know:
Running causes compression forces in the knee joint (upto 3-5 times your body weight).
Our knee joints are lined with cartilage & lubricating fluid and are surrounded by powerful muscle groups to help move, absorb and evenly spread those impact forces caused by running.
Studies have shown that in a healthy knee, cartilage will quickly recover back to it’s pre-running state after a high intensity effort after 24-48hours.
A 2017 study comparing recreational runners, competitive runners and sedentary people found the following:
People who take up regular recreational running have been shown to have a lower occurrence of knee osteoarthritis (3.5%) compared with those who live a more sedentary lifestyle (10.9%)
Competitive runners showed a higher occurrence of knee arthritis (13.5%) compared with recreational runners (3.5%).
Long exposure (>15 years) to high intensity and high volume running can be associated with higher risk of knee arthritis.
What can we conclude from this?
Recreational running can actually be good for your knees! It’s thought the adaptation of load over time makes our bones and cartilage stronger and more resilient. People who live a sedentary lifestyle have a higher risk of knee arthritis compared to recreational runners.
Running is safe! However, it’s important to seek advice if you are experiencing knee pain to discuss how to manage your pain.
Find out our Top 5 Tips for Preventing and Managing Knee Pain.
If you’re worried about your knee pain, a physiotherapist can assess and guide you through a clear management plan to reach your running goals.
