Busting Myths and Building Stronger Bodies with Inspired Physiotherapy
We’ve all heard it before: “Running will ruin your knees!” But is that really true? Let’s take a closer look at what the research actually says.
Breaking Down the Myth
A comprehensive systematic review and meta-analysis published in the Journal of Orthopedic & Sports Physical Therapy (JOSPT) looked at the relationship between running and joint health.
To understand the findings, it helps to know how the study categorized runners:
•Sedentary Individuals: People who engage in little to no physical activity, often due to work, lifestyle, or medical conditions.
•Recreational Runners: Those who run less than 57 miles per week on average.
•Elite Runners: Those who run more than 57 miles per week on average.
What the Research Shows
Here’s where it gets interesting:
•Recreational runners had the lowest rates of hip and knee arthritis—only about 3.5% developed OA.
•Sedentary individuals, on the other hand, had a much higher rate of about 10.2%. •Elite runners, those training at very high volumes and intensities, showed an increased rate at 13.3%.
The studies were mainly looking at runners who were running ≤ 15 years. Beyond that time frame, there were fewer studies, so no firm conclusions could be drawn.
So, it’s not the act of running itself that damages your joints, it’s the extremes. Doing too little or too much can increase risk, while moderate, consistent running actually helps keep your joints healthy.
Regular running strengthens the muscles that support your knees and hips, nourishes joints, and promotes long-term joint health. In other words, running in moderation can help protect your body, not harm it.
The Mind-Body Connection
The benefits of running extend far beyond the physical. Regular running is also one of the most effective natural ways to boost mental and emotional well-being. Research shows it can reduce symptoms of depression and anxiety, improve sleep, sharpen focus, and lower stress levels. It’s truly a holistic way to care for your mind and body.
The Takeaway
So the next time someone warns you that running will hurt your knees, you can confidently respond, and help spread the word, that running might actually be helping rather than harming.
At Inspired Physiotherapy, we believe you shouldn’t fear movement, you should fear becoming still. Wherever you are on your health journey, we’ll meet you there and help you reach your goals. Whether your dream is to run again or simply walk the grocery store without pain, we’re here to help you move freely, feel stronger, and live without the aches and pains holding you back.
Reference:
Running and Osteoarthritis: Does Recreational or Competitive Running Increase the Risk? J Orthop Sports Phys Ther. 2017 Jun;47(6):391. doi: 10.2519/jospt.2017.0505.
PMID: 28566050.
