Many people believe that running is linked to arthritis in the knees. Is this true?
Studies have revealed that amateur and professional runners have a much lower rate of knee pain compared to those who do not practice running. Researchers from the Spanish Garcia Cugat Foundation analyzed the results of 25 studies – the total number of participants in which was about 115,000 – to show that running protects against arthritis in the hip and knee as we age.
Exercise causes very little damage to muscles, tendons, bones and cartilage, but it makes them grow back stronger and healthier.
“There is a much lower association with knee pain in runners in their advanced years than in non-runners,” Richard Blagrove, senior lecturer in physiology at Loughborough University, tells The Guardian.
Knee injuries
But it’s not that simple: short-term knee injuries common in runners, known as patellofemoral pain, will be experienced by many runners at some point, and the numbers range between 14% and 42%, depending on the subcategory of runners in the study.
This pain is often caused by improper running technique, wearing inappropriate athletic shoes, or most likely increasing the volume or intensity of running too quickly and without progression. This is especially common with beginners.
“But if they played tennis four times a week, compared to not playing at all, they were more likely to get injured,” Blagrove says. “It’s not the running that’s bad for their knees, it’s the fact that they did too much too soon.”
Suggested solutions
To avoid pain around the knees due to running, start your training plan gently and increase the intensity slowly. Run at a slower speed and then gradually increase it, choose shorter distances, and take longer rest periods between workouts.
Don’t worry too much if your knee hurts, says Blagrove: “People often recover very quickly, once they’ve had some rest and recovery.”
Proper shoes may help you avoid common foot and ankle injuries, such as plantar fasciitis (inflammation of the fibrous band of tissue on the bottom of the foot) and Achilles tendinitis (inflammation of the tendon that connects the calf muscle to the heel).
Because feet come in a variety of shapes and sizes, it’s impossible to recommend a specific brand of walking shoe or suggest a style that suits everyone. Comfort is the most important factor, and the shoe should feel good once worn. But don’t assume that the more support and cushioning your walking shoe has, the better.
Some research suggests that thinner, more flexible insoles put less pressure on the knees, perhaps because they allow your foot to move in a more natural way.