Human Movement

Injury Rehab and Sports Performance Training, City of London

Does exercise cause Osteoarthritis and lead to joint replacements?

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In this post we ask, does exercise cause Osteoarthritis? And if it can, does that lead to joint replacements?

There seems to be a fair amount of confusion on this topic. Even professionals working within heath care are not immune from erroneous comments. 

Here’s a quote from Ivan Tornos, CEO of medtech firm Zimmer Biomet, which manufactures knee replacements. The firm have just employed Arnold Schwarzenegger as their chief movement officer (CMO). More on that in a moment. 

“We’re representing a transformation,” Tornos tells Fortune. “We want to talk about something much bigger than a product, which is a need for people, as they get older, to do something about the pain that comes with ageing , the pain that comes with being active.”

There are a few things going on here. The following connections appear to be made: 

  1. Joint replacements are a requirement as we get older. 
  2. Ageing and pain go hand in hand. 
  3. Being active means you’ll be in pain.

Let’s focus on the last of those because it’s the most egregious. 

Does being active mean you’ll be in pain? 

There’s no doubt that exercise can cause pain. You know it, I know it, everyone who has ever tried to do something they haven’t physically prepared for, knows it. 

We also know that exercise can reduce pain. If you’ve ever gone for a walk and felt your back pain ease, you’ll understand this too. 

The pain mentioned here however, given that it’s in the context of joint replacements, is in relation to Osteoarthritis (OA). 

Does exercise cause Osteoarthritis? 

OA is frequently described as a disease of wear and tear, where mechanical forces wear away the cartilage of joints. 

In this model of OA it’s logical to presume that the more you exercise, the more likely you are to suffer from OA. 

More and more research suggests the causes of OA are related to processes in the whole body however and that exercise is actually protective of the joint cartilage – to a point.

Recreational runners for example, use their knees more than most but are less likely to require joint replacement surgery compared to those who don’t run.

Competitive runners on the other hand are at greater risk of OA as they age.

This suggests there may be a sweet spot for activity, which is most likely different for everyone. 

How to avoid Osteoarthritis and joint replacements

In his interview with Fortune about his new role, Arnold Schwarzenegger mentions he’s had multiple joint replacements. 

This is not uncommon among former professional athletes. 

If we think that there’s a sweet spot for exercise and joint health, then it’s not surprising that professional athletes may cross that particular Rubicon. 

The chances are you’re not a professional athlete however. You’re probably reading this because you want to understand how to protect your joints from OA and any potential replacements.

Here then are the 5 most important things you can do to reduce your risk of OA. 

  1. Take notice of any pain, swelling or stiffness in your joints following exercise. Adapt your sessions accordingly. 
  2. Reduce your body fat. Excess body fat promotes chronic inflammation which is a known risk factor for OA. 
  3. Strengthen your muscles with regular resistance training to maintain joint function and avoid injury. 
  4. Eat a nutrient rich diet and avoid sugar and processed food which can promote inflammation. 
  5. Don’t smoke and avoid alcohol for the same reasons. 

Summary

We now know that OA is not simply a disease of wear and tear. This means it’s not inevitable as we age and there are steps we can take to either avoid it, or reduce its impact on our lives. 

The right amount of exercise is protective against OA. As Arnie rightly says, ‘you rest, you rust.’ Ensuring exercise takes place within the capabilities of your joints is key to avoiding any negative consequences however.