Is running bad for your joints?

Introduction

Have you ever had your friends tell you that running is bad for your joints? I certainly have. Yet I have found that to not be the case according to both science and my own experiences. In this post I will explain why it is that so many runners have trouble with joint pain as well as what you can do to prevent it in the future.

Part 1

It’s around 7 a.m. As the sun begins to rise on the horizon, you are stretching for the morning run you promised yourself you would take this morning. Feeling ready to do anything, you start jogging down the street. Once you are about a mile into your run, however, you begin to feel a sharp pain in your knees. It then spreads to your ankles and hips and pretty soon, your whole lower body and back. But you are determined. With a motivating song in your earbud, you push through for another mile, or perhaps two

But then the pain becomes more than you can bear. Barely able to walk you make your way back home.

I don’t know about you, but I have experienced this more than once. It can be disheartening, leaving you wondering if running is even worth it. It was after I developed tendonitis a few months before a marathon that I began to study what causes pain and injury while running. And what I learned surprised me. I discovered that running wasn’t to blame but rather I was.

In this post I will share with you what I have learned about injury and joint pain in relation to running, and why, especially for diabetics, it is crucial to take care of your joint while running.

What does the science say about running and joints?

There is a lot of research sounding joints and muscles in runners: some people even spend their whole careers studying injuries in athletes and hoe to prevent them. So with that said, I will simply provide you with a summary of the science behind joint pain in runners. However, if you are interested in reading more, you may find some valuable information HERE.

Recent studies have revealed the surprising truth that running is not harmful to your joints but possibly beneficial. It has been concluded that distance running isn’t to blame for injuries acquired during the sport, but rather a variety of other things are most likely responsible for joint and muscle pain during and after a run.

When you run, the muscles and cartilage around a joint is strengthened, thus working to prevent injury. Indeed runners have been shown to have better joint health than other people. Wait what? I know what you are thinking, but keep reading….

Why do so many runners feel joint pain while running?

There are in fact several reasons why runners may experience pain in their joints while running. Such things as poor shoes, an unbalanced diet, and overtraining are considered to be the most common. Poor technique and form is also a big one. I learned this the hard way when I was training for my first marathon in 2024.

Running with diabetes: How does this affect your joints

It is especially important for diabetics to be careful to avoid injury as high blood sugar can lead to reduced circulation in the feet; says Mayo Clinic. This is also something I can attest to. There have been times when I have received an injury to my feet or ankles and it took me twice as long to recover from it than it would have likely taken someone else.

How to prevent joint pain while running

There are numerous steps you can take to prevent injury while running. Here are some of the most important in my opinion.

1. Yoga

I have been doing yoga regularly for almost a year and a half and I think that regularly practicing yoga is the most important thing you can do to avoid injuries while running. Yoga strengthens both muscles and joints, and provides essential stretching, Several notable athletes practice yoga regularly for these reasons including Molly Huddle, Keith Mitchell, and LeBron James.

2. Proper warmup and cool down

Negligence of a good warmup and cool down could be why you have experienced frequent injuries in the past. A good warmup should consist of about 15 minutes of both stretches and dynamic drills, while a good cool down should focus on relaxing stretches.

3. Eat an anti-inflammatory diet

As an injury is essentially excessive inflammation in a concentrated area, avoiding inflammatory foods can help reduce risk of injury. And in fact, regularly eating anti-inflammatory foods regularly can aid in recovery after being injured or sick.

4. The value of supplements

We live in a time when it seems that everyone is selling a supplement to cure this pain or solve that itch you feel on the back of your neck, and quit frankly it can be overwhelming. But if you approach the topic with a discerning mind, there can be tremendous value to certain supplements. Certain supplements can help reduce inflammation and even aid in injury prevention.

One of the best supplements I have ever taken (and I have tried several) is called leafy. As an all natural anti-inflammatory medicine, Leefy helps treat the cause of injury and they heal it before it begins to affect training. You can find out more HERE and get 15% off with code RWD.leefy

5. Find the right shoes

There is an ages old debut as to which running shoes are best, and I am certainly not qualified to offer an opinion on the subject. I think we all have different feet, and what works best for one person may not work best for another. Personally, I have found that my feet work best in zero drop shoes like Altras to maximize performance and prevent injury.

Conclusion: Is running bad for your joints?

In conclusion I want to say that I do not believe running is bad for your joints. I have been running for several years, and I hope I never stop. Though I have experienced numerous joint and tendon problems in the past, I don’t believe it was because of running, but rather my own negligence to proper form and training protocol was responsible. I hope that this post has provided you with some valuable information about running and hoe it affects you joints, and that by following the guide lines outlined above you might avoid future injuries and enjoy the sport of running.