The term osteoarthritis refers to joint degeneration. This means that the risk of developing the condition increases with age due to the wear and tear of cartilage, the connective tissue that ensures joint flexibility and mobility. A certain degree of osteoarthritis is therefore a natural part of aging. The rate of onset and the symptoms vary. For example, the lifetime risk of developing symptomatic knee osteoarthritis is 44.7%.
However, suffering from osteoarthritis is not inevitable. In fact, physical activity helps strengthen the musculoskeletal system while maintaining our flexibility and proprioception—that is, our awareness of our body’s position in space. Exercise is therefore a way to prevent pain associated with osteoarthritis and its symptoms, such as functional loss and reduced independence. This is true, however, only if physical activity is performed regularly and at a moderate intensity.
Which physical activities should you prioritize ?
Physical activities that do not involve frequent impacts or violent twisting of the body—such as walking, cycling, swimming, water aerobics, yoga, and tai chi—are particularly recommended. Not only do they help relieve symptoms, but they may also reduce the risk of developing cervical, knee, or hip osteoarthritis. Studies show, for example, that recreational runners have a lower risk of osteoarthritis than competitive runners or sedentary individuals. In other words, physical activity is recommended even for people who have already been diagnosed with osteoarthritis; the only contraindication or limitation is the onset of pain.
Which sports can increase the risk of osteoarthritis?
The benefits of exercise in combating osteoarthritis are therefore widely accepted, even though the effects—which depend on the intensity, duration, and frequency of the activity—are not well documented. These effects are likely related to the stress placed on the affected joint and the location of the osteoarthritis. In the absence of osteoarthritis, repeated stress on the joints may temporarily impair the mechanical properties of the cartilage but would not cause joint degeneration. In other words, a healthy joint is capable of adapting to stress. However, the presence of a ligament injury carries the risk of developing osteoarthritis. In particular, sports that subject the body to repeated impacts and/or sudden changes in direction are likely to put strain on the joints—especially if they are already damaged—while also increasing the risk of injury. This is particularly true of racquet sports, soccer, handball, rugby, and basketball. Generally speaking, sports that contribute to osteoarthritis involve impacts, sudden accelerations, frequent shifts in weight distribution, and twisting movements. The risk of developing osteoarthritis in the knees or hips increases with age and the level of participation, with professional athletes clearly being the most at risk.
In cases of osteoarthritis, continuing to participate in these sports is medically recommended only if they do not cause pain. Otherwise, it is wisest to switch to a different sport. While there are knee braces designed to stabilize the joints, their comfort and effectiveness are limited when pain is present.
The Specific Case of Running
With regard to running, it has been shown that while articular cartilage can withstand or tolerate significant peak impacts, it is less tolerant of repeated impacts at high speed or under heavy load. The studies are not conclusive. It is important to note that most studies do not account for other risk factors for osteoarthritis (e.g., genetic predisposition, obesity or metabolic syndrome, preexisting injury). Some studies identify, as predictors of osteoarthritis related to running, a high average running or training speed (estimated at > 15 km/h) or a high weekly training distance (> 50 km/week), but others refute these links. Ultimately, it’s about finding the right balance in your running routine so that this activity is truly beneficial to your health without negatively impacting your joints.
We’d like to remind you that the specialists at the Sports Medicine Center at Hôpital de La Tour, as well as our rheumatologists, are available to assist you if you’d like to receive treatment for this condition.
If you would like to learn more about the different types of osteoarthritis, we invite you to visit the following pages:
- Coxarthrosis or hip osteoarthritis
- Gonarthrosis or knee osteoarthritis
- Omarthrosis or shoulder osteoarthritis
Frequently Asked Questions
What sports are recommended to prevent osteoarthritis?
Walking, cycling, swimming, water aerobics, yoga, and tai chi are particularly suitable, as they engage the joints without impact or sudden twisting motions.
Is cycling really suitable for people with osteoarthritis?
Yes: it helps maintain joint mobility and lubrication without impact, while also strengthening the muscles.
Can you exercise if you already have osteoarthritis?
Yes, physical activity is still recommended even after a diagnosis of osteoarthritis. The only limitation to be mindful of is the onset of pain.
What sports should be avoided if you have osteoarthritis?
Racket sports, soccer, handball, rugby, and basketball involve impacts, sudden accelerations, and changes in direction that can aggravate an already weakened joint.
Does running contribute to osteoarthritis?
Cartilage does not tolerate repeated impacts at high speeds or under heavy loads well, but studies on the subject remain inconclusive. It all comes down to finding the right balance when exercising.