Yesterday, National Public Radio (NPR) ran a timely health story countering the popular notion that running poses a threat to knee health. A review of 28 studies published in yesterday’s Medicine & Science in Sports & Exercise, for example, found no association between physical activity (including running) and osteoarthritis of the knee, regardless of age. Meanwhile, another study of individuals at risk of osteoarthritis conducted by Swedish researchers suggests that, compared to inactive people, runners had an improved biochemistry of their cartilage, leading to an enhanced ability to repair minor damage. Dr. Nancy Lane, a rheumatologist and director of the UC Davis Center for Healthy Aging, told NPR’s Patti Neighmond that, while scientists believe that we begin to lose cartilage after age 40, “if you have a relatively normal knee and you're jogging five to six times a week at a moderate pace, then there's every reason to believe that your joints will remain healthy."
There are, however, some caveats that need to be noted. For example, older adults who routinely sprint (running at a five to six minute per mile pace) or participate in marathons are at some increased risk of knee joint damage. Being 20 pounds or more overweight may also place undue stress on the joints.
This is a very important finding, says ACSH's Dr. Gilbert Ross, who is also a specialist in rheumatology. “There is no evidence that routine jogging is associated with — much less causative — for arthritis of the knee. Of course, people who run do have some incidence of tendon and ligament problems that are usually self-limited and respond well to rest. Jogging also builds up muscles in and around the joint, and can help you lose weight. For those who are overweight, simply start slow — begin with alternating walking and running slowly — and work your way up to a leisurely jog.”