Does running ruin your knees and hips?

Arthritis is common. About 53 million American adults, or roughly one in five, have been diagnosed with some form of it.¹ Runners often worry that every mile is bringing them closer to a knee or hip replacement. The evidence says it's not that simple.

What the research shows

A systematic review in the Journal of Orthopaedic & Sports Physical Therapy pooled studies of runners and non-runners.² The rate of hip or knee arthritis was:

• 3.5% in recreational runners
• 10.2% in people who didn't run
• 13.3% in competitive, elite-level runners

In other words, recreational running was associated with less arthritis than a sedentary lifestyle. Very high-volume competitive running was associated with more. These studies show associations, not cause and effect, but they're reassuring for the everyday runner.

Why running may help

Moderate running keeps your weight in check, strengthens the muscles that support your joints, and loads cartilage in a way it seems to tolerate well. Extra weight and prior joint injuries are well-known risk factors for arthritis.

When a runner should get checked

• Pain that lasts more than a few weeks or keeps coming back
• Swelling, locking or the knee giving way
• Groin or deep hip pain, which can be a sign of hip arthritis or other hip problems
• Night pain or pain at rest
• A previous serious knee injury, such as a torn ACL or meniscus

Running after joint replacement

Once a joint has been replaced, running is a different story. High-impact activities are generally discouraged because they can wear out the implant faster.³ Many former runners move to cycling, hiking, the elliptical or golf, and stay very active.

The bottom line

For most people, recreational running is good for the joints. If running hurts, don't just push through. Request a consultation and let's find out why.