Running IS Good for Your Joints

Running is good for your joints. Studies have shown no correlation between running and developing osteoarthritis or joint damage. It’s running with weak or tight muscles long term that’s bad for your joints. If new to running or recovering from a long lay-off then developing lower body muscle strength and flexibility is key. Moderate running can be extremely beneficial to cardio-vascular, respiratory and musculoskeletal health. Not to mention the indirect benefits to our immune system and mental health.

Human Evolution

Research states that ever since ‘we came down from the trees’ we evolved to walk and run long distances to find and track prey and forage for food over millions of years. And ancestors who could run, jog or trek on two legs, had two hands free to collect/carry food and carry/throw weapons while on the move. We would have been subject to the seasons and migrations of our large prey so we would had to trek dozens, if not hundreds of miles at various times in a year.

Our musculoskeletal system evolved to find food, fight/escape from predators and get back to the relative safety of shelter. Whilst we would have initially moved barefoot, shoes must have become a popular way to protect our feet. Most probably simple skins tied or stitched together around our feet. So no ‘arch supports’, Cuban heels or fashionable pointed toe boxes…

Muscles that are Good for Running

This would have meant naturally strong intrinsic foot and toe muscles with powerful, well developed calves. Perfectly suited to absorb the impact of body weight while walking and running over rough terrain. Our feet pronate when hitting the floor (natural suspension) and everyone pronates slightly differently. It’s unclear if ‘over-pronation’ actually exists, despite $billions of dollars of research and marketing!

It’s actually more important that calf muscles control pronation of the foot when walking or running. The calves have to do more work when running on the balls of your feet. More of a heel strike means your thigh muscles (and knees) will do more work. I have described what can be ‘best’ here. For running, your gluteal muscles are key to stay injury-free (and getting faster!). The biomechanics of efficient running mean your hip muscles must be strong and the hip joint flexible.

Unfortunately the modern way of living means many people spend much more time sitting (at desks, in cars, on sofas…) and not using our hip and leg muscles the way nature intended. When we do move around the majority of time is in shoes that don’t allow our feet and toes to move and grip the way they evolved to. Gluts, calves, quadriceps and hamstring muscles tend to weaken and tighten (if they ever developed) to the point they simple can’t protect your joints and control and absorb the forces generated when running for more than around 10 – 20 seconds.

Treatment & Training for Running

The good news is, if you’re human, you WERE built for running. Some people are better built than others, but our joints and musculoskeletal system are incredibly good at adapting to the demands of running. If given the correct time, training and nutrition to develop properly… If you are new to running or coming back from an injury I would recommend reading my 7 habits of highly effective runners here.

Tight hip muscles are the number one reason I see recreational runners who have a bad back or knee or hip. Try these stretches if you think your hips are restricting your training. If you near Marlow please contact us for an appointment at our clinic..