"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. "When we look at people with knee arthritis, we don't find much of a previous history of running, and when we look at runners and follow them over time, we don't find that their risk of developing osteoarthritis is any more than expected." Both types of studies agree, says Felson, that recreational running doesn't increase the risk of arthritis.
In one study, Swedish researchers found that exercise, including jogging, may even be beneficial. Felson describes how researchers took one group of people at risk of osteoarthritis and had them engage in exercise, including jogging. The other group didn't exercise. After imaging the joints of the participants in both study groups, they found that the biochemistry of cartilage actually appeared to improve in those participants who were running. Felson says that suggests that "running is actually healthy for the joint."
Jonathan Chang, an orthopedic surgeon in California says that exercise appears to stimulate cartilage to repair to minor damage. It could be that the impact of body weight when the foot hits the ground increases production of certain proteins in the cartilage that make it stronger, he says. This is similar to the way exercise, in particular weight-bearing exercise like jogging, increases bone and muscle mass.
According to Nancy Lane, director of the UC Davis Center for Healthy Aging who specializes in rheumatology and diseases related to aging, scientists are now starting to understand that there is some loss of cartilage annually after a certain age. Some doctors think cartilage loss begins after age 40. But, according to Lane, "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."
Lane did some of the very first studies of runners and knees while she was a resident at Stanford University. "We wanted to answer the important question of whether, if you continued to run into your 50s and 60s and even 70s, you also ran the risk of damaging the knees," she says. The answer, she says: absolutely not. And there was an extra bonus: While enthusiasm for jogging seemed to diminish as people hit their mid-60s, Lane says they were still more inclined than the non-joggers to get out and exercise.
A Few Caveats though...Lane cautions that if you have suffered a knee injury, especially one that required surgery or are more than 9 kgs overweight, running can actually increase your risk of knee arthritis. So can routinely running really fast — at a five- or six-minute-mile pace — or running in a marathon. Lane's best advice? Running in moderation, at an eight- to 10-minute mile pace, for about 40 minutes a day. For those that are overweight, Lane advises..."I have them walk and walk until they're to a point where I think their body mass is reduced enough that it won't traumatize their joints," she says. Otherwise, significantly overweight joggers run the risk of that extra weight stressing the knee to the point of inflammation, the formation of bony spurs and accelerated cartilage loss.
An audio podcast of this can be heard HERE
fully agree, started running 10 years age with knee trouble and have averaged 50 miles a week since with no reaction. Avoid running hard downhill and save hard running for the grass and bobs your uncle, good article. We need to unravel more of these myths and misconceptions, too many people use them as an excuse to stay on their backsides.
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