Osteoarthritis and Running

[GettingOlderandBetter]

I’ve been diagnosed with osteoarthritis in both knees recently after having leg pain that just wouldn’t stop.
I’m a regular runner and love to go out 5 or 6 times a week running 5-10k, sometimes a bit more. It’s doesn’t cause any issues with my knees but I’m worried that continuing will make the osteoarthritis progress much quicker. GP gave no advice other than keep weight down and exercise is beneficial, look online for more information.
I’ve looked but can’t find a good answer. I don’t want to make it worse but the benefits from running for me are huge. Do I need to find a different kind of exercise or just stick to walking. What is best for the future. I’m in my fifties but in in rush to get anything replaced anytime soon if I can avoid it. Pain is manageable for now and I want to keep it that way. Any advice from fellow runners etc much appreciated.

Bless you. I don't know the answer. But in your position I'd be seeking out some kind of sports medicine specialist. I think for too many you meet the default answer will be "stop running". And maybe that IS the answer but I'd want to hear from someone specialising and understanding what it truly means to you.
Best of luck!

Also the phrase that is often trotted out (by folks carrying a heap of excess weight maybe) that running is bad for the knees isn't true is it

I have osteoarthritis in my knees caused by damaging m meniscus many years ago.

I still run.

I do see a sports physio who gives me regular checks and exercises to ensure that I am using all my muscles properly so that I support my knee rather than cause more damage.

I think I run better than I ever have.

I do take more care on the type of runs and mix them up more than I used to , eg hill runs one day, flat run next time, alter the surface I run on often, so if hard surface run next run will be off roading etc.

I am running to keep off the need for replacement for as long as possible.

My knees do hurt but the dont hurt anymore if I run or dont run - so I run anyway.

Ouch, the idea of running on my arthritic knees makes me wince!

If it doesn’t hurt you, I would think the benefits outweigh the disadvantages, but exercising in water is much less stressful on all your joints.

You may find that swimming and cycling strengthens the supportive muscles and makes running an option for longer. That’s what I found.

I tore my ACL and couldn’t run for years. I reluctantly accepted that, and took up swimming and cycling.

I can now run again. Not like before, but I am really pleased that I can still do it

I'm also in my 50s and started with osteoarthritis in my knees and hands. It's depressing but like you say running doesn't make it any worse so I keep going. My physio recommended one of those straps to support the patellar tendon but I don't feel it makes much difference

@CuriousRunner thats the thing, surely the worst thing you can do is not exercise and get overweight because that will definitely not help. Osteoarthritis is not just wear and tear otherwise everyone would get it a bit at least and I’m bloody annoyed that I have it tbh but here we are.
@Sadbeaver i think it’s injury that’s caused mine and it wasn’t running annoyingly. I’m not good at mixing it up and I’m a bit all or nothing but I feel the same, if it’s not going to make it worse I’ll keep on running I just need someone with the knowledge to tell me yes or no.

@Donttellempike That’s great, I think I need to find an exercise that I enjoy that will strengthen the muscles supporting my knees but I know just going to the gym bored me rigid

@pootlefump i always think it’s best not to use support straps unless you can’t do without them because then the muscles aren’t working as hard but I don’t really know either

I would not recommend impact on arthritic knees sorry. The damage (and pain) far outweigh the benefits. I would advise my clients to stick to cycling and, if possible, reformer Pilates. Swimming fine too.

It’s so frustrating, I’m fit, healthy, not overweight and I want to keep it that way. @Chewbecca swimming just isn’t my thing sadly and our local pool has to be one of the least inviting ever. Running takes me to my happy place, it’s taken me a very long time to appreciate it and to think I might not be able to continue is miserable

What do you think about weight training, pretty heavy squats and deadlifts etc. That's what I'm currently doing with the aim of building up strength around the problem areas

I agree. Swimming isn't my thing either. Ugh!

@Bellaboot that’s really depressing but thank you

Weight training increases bone density which will help you longer term. That and see a sports physio as PP mentioned.

Aqua running / aqua aerobics?

The idea of heavy squats/ deadlifts also make my knees wince!

My NHS physio told me that running would not worsen my mild knee arthritis and meniscus tear. And the consultant I saw didn't tell me not to run.

The most important thing, I think, is to do whatever knee-strengthening exercises you are recommended (and also to strengthen your core as I find that helps systemically through the body to avoid you putting additional pressures everywhere by recruiting the wrong muscles).

To avoid running too much, I also use the elliptical trainer at the gym. That seems to give the closest buzz to running without any impact on the knees. Loud punk rock through headphones compensates a bit for not being outside.

@GettingOlderandBetter how did the GP diagnose you? Personally I would definitely see a private physio with a special interest in sports to actually confirm what is going on , it may be something else, or something else impacting your symptoms that is reversible . From a physio perspective ( and as a physio in elderly care!) if you have OA knees, running can be very harsh on your joints , I don’t know if you have finished menopause yet but 40’s and 50’s is a classic time when women start to present with regular injuries and pain issues…there are other sports eg,cycling and specific exercises that can help you sustain an active lifestyle into older age. But if you love running then a sports physio will understand your keenness to continue and be able to give nuanced advice on what they think is best!

I was a competitive long term runner all my life. Then osteo arthritis kicked in. I managed another 10 years but then stopped for a hip replacement. I tried to restart very gently, but my left knee started hurting. After 5 years of limping around 10k races doing depressingly low times, I admitted defeat and sought help. X-rays showed bone on bone arthritis. By this time it felt like intense burning in the joint. I'd describe it as someone holding a burning cigarette to the bone.

Upshot is, I got a partial knee replacement in July this year. I won't run on it because it hurts and also I don't want to wear it out.

After my hip replacement I started Pilates instead of running.

I think you have accept that you are no longer a runner. I was in denial for about 8 years, getting more and more depressed about my rubbish times. Its tough to let go and hard to mentally accept it.

Sorry, I've rambled on. But its a subject very close to my heart.

@Llanty I’m mid fifties, went through menopause about 8 yrs ago now and on HRT for last 3 years. I went to the GP as leg pain on one side was keeping me awake at night and just it had been quite a few months. I had bloods done and X-rays. It turns out I was very low in iron so been supplementing and that’s helped some with the leg pain but it’s not disappeared. Now it’s mainly one knee but I’m aware of it all the time where a year ago I had no pain at all. I desperately want to keep running but I also don’t want to make it worse, a year in I have to take painkillers before bed and sometimes during the night to get any sleep and I’m still uncomfortable. It just seems to have come out of nowhere and now it’s very much a thing.

Must be awful but I echo what others have said, high impact sport like running will just cause more damage.
Rowing or cycling is great as it keeps the muscles strong thus reducing the impact on depleted cartilage.
My husband used to be a big runner, now with knackered knees he cycles and rows and says it actually improves his joints and reduces the pain.