On the surface, running seems to be a great form of exercise. And it is; It burns calories, can be mentally beneficial (note the “runners high”), builds cardiovascular strength, and can even improve muscular strength, among other things.
Some would argue that running strengthens joints by strengthening the ligaments that support it. Moreover, without running, our cartilage would become weak and vulnerable. In contrast, others will argue that running is terrible for your joints, claiming that it’s no wonder so many get injured from it.
So, who’s right? Well, as an experienced Chiropractor in West Vancouver, I’m going to say both. Confusing right?!
The benefits of running are undeniably present. However, when we take a deeper look, is running indeed that healthy of an activity? After all, isn’t it terrible for our joints long-term?
As always, the answer isn’t so simple…
In what follows, we’re going to discuss whether or not running is bad for your joints, and if it is, why is it so? Moreover, we’re going to briefly dive into some of the most common beginner runner mistakes that are made that may be a primary contributor to this joint pain issue.
Why Does Joint Pain Occur in the First Place?
Joints are primarily surrounded by tendons, ligaments, and cartilage to protect and lubricate the area. Those who experience joint pain at the source are likely dealing with one of two things: an overuse injury of some sort or early-onset Osteoarthritis.
We’ll get into the former a little later, but first, let’s discuss the latter. What is Osteoarthritis, and how is it caused?
In short, Osteoarthritis occurs when the cartilage surrounding the joint deteriorates, resulting in the joint itself being unprotected and poorly supported. When performing any weight-bearing activity, including but certainly not limited to running, one with Osteoarthritis will experience pain at the source due to bone-on-bone friction.
The good news for those that are curious; running is not a cause of Osteoarthritis, though some may beg to differ. The actual cause of Osteoarthritis? Bodyweight and sedentary lifestyles.
As a Chiropractor in West Vancouver, I see patients on the daily who come in and complain about joint pain, hoping that I can do something to alleviate it. The similarities of the majority of these patients? Their painful joints have been chronically overused, history of an untreated injury or being overweight. A combination of two or even all three can also attribute to the onset of Osteoarthritis.
The Verdict
Generally speaking, running is not the culprit of joint pain. In fact, quite the opposite. Running, if executed properly, lightens the load on our joints, strengthens our ligaments and tendons, and thus, strengthens our joints.
Instead, the leading cause of joint pain is those who don’t partake in any physical activity, are overweight and obese, and have a history of an early injury to the joints either through an accident and overuse.
So, if you’re an avid runner or someone looking to pick up running as a new hobby, you have nothing to worry about and everything to gain. There is, however, a caveat to running as an exercise or sport.
Just because running isn’t inherently bad for your joints doesn’t mean that it’s a completely innocent activity. That is if you make the common mistakes that many runners make.
Let’s get into the five most common mistakes that runners (more specifically, beginners) make that are likely to cause joint pain.
The 5 Most Common Beginner Runner’s Mistakes
For the most seasoned of runners, you know what I’m talking about. Heck, you’re likely still making some of these mistakes. However, as we all soon come to find out, these mistakes always end up being the ultimate teacher, making us realize the importance of taking care of our bodies.
If you want to reap the benefits of running and keep on running long into the years of your life, implementing the necessary actions to avoid the following mistakes will be the best decision you could make.
After many years of practice as a Chiropractor, below are the most common mistakes that result in joint pain that I’ve seen:
- Fails to Listen to Their Body (i.e., Ignores Pain Signals)
Ignoring pain signals is the most common mistake with any athlete, runners included. We’re all guilty. While discomfort is in some ways inevitable, pain is a whole different ball game.
First, it’s important to prioritize rest and recovery, which includes but isn’t limited to a proper warm-up and cool down before and after every run. Second, the distinction between pain and discomfort is this; discomfort is typically fleeting, a sensation that doesn’t persist. Pain, on the other hand, will continue, linger, and get worse.
In any case, listen to your body!
- Doesn’t do Recovery Protocols
As the perfect segway, a lack of recovery is a significant mistake and a mistake that leads to other errors, as noted above. Recovery is simple; it just takes time and discipline. In order to avoid injury and become a lifelong runner, you need to take this seriously.
Here’s what a simple but effective recovery protocol looks like: Dynamically warm-up before each workout, foam roll, and stretch whenever you’re tight, cool down after each workout with static and passive stretches, hydrate, and focus on proper nutrition.
It’s genuinely that simple! It will save you years and future joint pain.
- Think They Can Outrun a Poor Diet
Yet another essential but forgotten pearl, proper nutrition is crucial and is arguably more important than the running itself. Get it through your heads, folks. You cannot outrun a poor diet. If you think you can, you’ll be rudely awakened. Your body doesn’t only require essential fuel and nutrients to allow you to run well. Running requires proper hydration and energy. It also needs the appropriate diet for recovery and growth after the run. Running with a poor diet means that your recovery is hampered. Thus your chance of injuries to your joints and the rest of your body is guaranteed sooner or later.
- Too Much, Too Fast, Too Soon
For those that tell you that overtraining isn’t real, run away, and run away fast. Look, this doesn’t mean not to give it your all. Challenge yourself and challenge yourself hard! However, to bring it full circle, listen to your body, prioritize recovery, and stop trying to outrun a poor diet.
Trying to compete with the best of them out of the gate is a recipe for failure, burnout, and disaster. So, instead of increasing your mileage too much too soon, consider the 10% rule.
In short, the 10% rule is a general rule that states increasing 10% or less week-over-week is optimal. Anything more is too much and will likely result in burnout and, or worse, injury.
Take your time, be methodical, and stay the course. Soon enough, you’ll reach just the amount of mileage you dreamed of running months ago.
- Runs Out of Their Wheelhouse
This error is similar to the fourth mistake just discussed. It’s a result of the comparison of yourself to other runners. It’s literally the thief of joy. Too often, athletes, runners, and the average person compare their current status to those that are way ahead of them in their journey to getting better at their sport or activity. It’s like the average runner comparing themselves to Eliud Kipchoge (If you don’t know who that is, look it up!) and forgetting to enjoy the activity of running itself.
Every runner was once in your shoes, just beginning their running journey. Soon enough, you’ll be that experienced runner that a new beginner looks up to. Until then, stay in your lane, remain focused, and enjoy the ride.
Final Thoughts
To summarize, running isn’t bad for your joints, but making rookie mistakes and being unhealthy, ignoring the signs of pain and previous injury, and being overweight does!
For more tips and tricks on building your fitness or simply becoming a better, healthier you, visit our Ambleside Chiropractor in West Vancouver. Even just a brief chat with our Chiropractor about the cause and mechanics of a hip, knee, or ankle pain can give you some pretty helpful information when you run. A small change in your gait, wearing orthotics or proper shoes, or even having your hips re-aligned will bring that enjoyment and fun back in your run.
