For many runners, the thought of pounding the pavement can be daunting, especially for those experiencing knee pain or diagnosed with osteoarthritis (OA). The common misconception is that if you have OA, running is off-limits and will only worsen your condition.
However, modern research and physiotherapy have a different message: running with knee osteoarthritis is often not only possible but can also be beneficial when managed correctly. At Back in Motion Campbelltown in Adelaide, we have a passion for helping runners of all ages and abilities, including those with knee OA, continue their running journey safely and confidently.
The Truth About Running and Knee Osteoarthritis
For years, it was thought that running would “wear out” your knees faster, particularly if you had OA. This advice often led people to stop exercising, which can actually be detrimental. Current evidence suggests that:
- Running does NOT cause knee OA: Studies on recreational runners show they have lower rates of knee OA compared to sedentary individuals. There may be some increases in OA rates in elite runners [1].
- Running can be safe with OA: When managed appropriately, running does not necessarily worsen existing knee OA symptoms or disease progression [2]. In fact, the controlled loading can help nourish joint cartilage and strengthen surrounding muscles, which are crucial for joint health.
- Strength is key: Strong muscles around the knee and hip help absorb impact and provide stability, reducing the load on the joint itself.
The key is smart management and listening to your body.
Understanding Knee Pain on the Run
Whether you have a confirmed OA diagnosis or just experience general knee pain while running, identifying the cause is the first step. Common issues include:
- Patellofemoral Pain Syndrome (Runner's Knee): Pain around or behind the kneecap, often due to muscle imbalances (weak quads/glutes), poor running mechanics, or rapid increases in training load.
- Iliotibial (IT) Band Syndrome: Pain on the outside of the knee near the insertion of the IT band which may be caused by tight muscles or weakness in the hip abductors.
- Osteoarthritis Flare-ups: While running itself might be fine, sudden increases in distance, intensity, or a lack of proper recovery can irritate an osteoarthritic knee, leading to increased pain and stiffness.
Your Physiotherapy Plan for a Lifetime of Running
Continuing to run with knee OA requires a strategic and personalised approach. This is where expert physiotherapy becomes invaluable.
- Comprehensive Assessment: We start with a thorough assessment of your knee, hips, ankles, and running biomechanics. We'll identify any muscle weaknesses, imbalances, or movement patterns that might be contributing to your pain.
- Graded Exposure & Load Management: We work with you to create a safe training plan, gradually increasing your running distance and intensity. We understand the importance of respecting your body's limits, especially with OA, ensuring you don't do “too much, too soon.”
- Strengthening & Conditioning: This is critical! We'll prescribe a targeted exercise program to strengthen the muscles that support your knee, particularly your quadriceps, hamstrings, glutes, and core. Stronger muscles mean less stress on your joint.
- Running Technique Review: Minor adjustments to your running form can significantly reduce impact and improve efficiency, making your runs more comfortable.
- Pain Management Strategies: We'll equip you with strategies to manage any pain flares, including activity modification, appropriate stretches, and in-clinic treatments if necessary.
- GLA:D® Program Integration: For those with diagnosed knee OA, the GLA:D® program is an excellent evidence-based exercise and education program we offer here in Adelaide. It's specifically designed to reduce pain and improve function in individuals with hip and knee OA, complementing your running goals.
Don't Let Knee Pain Stop You from Running
Having knee osteoarthritis doesn't mean you have to give up running. With the right guidance, preparation, and understanding of your body, you can continue to enjoy your sport for years to come.
Ready to get your knees running-ready? Give us a call on 8365 7966 or click here to book an assessment with our experienced physiotherapy team at Back in Motion Campbelltown in Adelaide today to get your personalised running plan!
References:
[1] Alentorn-Geli, E., et al. (2017). The association between running and knee osteoarthritis: a systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 47(6), 373-390.
[2] Timmins, K. M., et al. (2017). Is running associated with the development of knee osteoarthritis? A systematic review and meta-analysis. Osteoarthritis and Cartilage, 25(10), 1690-1701.
[3] Barton, C. J., et al. (2021). Program evaluation of GLA:D® Australia: Physiotherapist training outcomes and effectiveness of implementation for people with knee osteoarthritis. Osteoarthritis and Cartilage Open, 3(3), 100175