What Does Running Do To Your Joints?

For all of running's established benefits -- stronger and better-toned legs, improved cardiovascular health, stress relief and weight control chief among them -- it has a reputation, albeit mostly among non-runners, for contributing to long-term joint problems. While the ankle, knee and hip joints must absorb the impact stress of some 1,500 steps per mile and are indeed common sites of injury and soreness, the notion that running is categorically bad for your joints is unfounded.

Osteoarthritis

Traumatic injury to or overuse of the joints has been associated with osteoarthritis, or OA, a painful degenerative condition in which joint cartilage gradually wears away. The hips, knees and ankles are most susceptible, with obesity increasing the risk and severity of symptoms. As reported in the June 2006 issue of the "Journal of the American Osteopathic Association," endurance athletes, including runners, show an increased incidence of radiographic evidence of OA without experiencing an attendant increase in OA symptoms, and distance running not only does not appear to cause or accelerate OA in healthy people, but may protect against it.

Rheumatoid Arthritis

Rheumatoid arthritis, or RA, is distinct from OA in both pathogenesis and presentation. RA is not a wear-and-tear process, but instead involves an autoimmune response wherein antibodies attack the joints. Zuzana de Jong, a rheumatologist in the Netherlands, states that RA patients who jog or participate in other high-intensity exercise twice a week experience an improvement in both mood and symptoms. In addition, jogging did not speed up the rate of joint damage. If you have RA and are not mobility-impaired, consult your doctor to structure a sensible running program.

Ankle Sprains and OA

Although running is not believed to directly cause OA in otherwise healthy persons, people who sprain their ankles constitute a special and unfortunate cohort. A study at the University of Basel in Switzerland of OA patients revealed that 18 percent of the 268 subjects studied had arthritis attributable to chronic ankle instability with multiple ankle sprains. In addition, a remarkable 70 to 80 percent of people with chronic ankle instability go on to develop arthritis in the affected joint, highlighting the need for aggressive rehabilitation of people with this type of joint laxity.

Prevention and Treatment

Writing for "Running Times," Mark Winitz offers several strategies for runners to minimize chronic joint damage. Maintaining a healthy weight is important, as is not running more mileage than your personal biomechanics safely allow. Avoiding pavement to the fullest extent possible, and especially crowded roads, is also helpful. Wearing well-cushioned, properly fitting shoes is vital. Try not to overstride, as this places extra stress on the joints owing to braking secondary to heel-striking. Proper nutrition, regular stretching and taking days off as needed round out a sensible joint-friendly regimen.