I used to think that every step I took on the pavement was like a hammer hitting a nail, slowly chipping away at my knee cartilage. Many of us in our 50s and 60s were told to “save our joints” by sticking to low-impact swimming or cycling. The common myth is that our joints are like car tires with a finite amount of tread—once it’s gone, it’s gone.
However, recent research and my own physical therapist have shown that joints are living tissue that actually adapts to load. For example, a neighbor of mine took up powerlifting at 62. Instead of his knees “wearing out,” the controlled stress actually strengthened the surrounding muscles and improved his bone density.
Think of it like a garden path; if you never walk on it, the weeds take over and the ground gets soft. Reasonable impact, when done with proper form, keeps the joint environment healthy and the cartilage nourished. What has your experience been with “saving” versus “using” your joints?
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This is so true! I stopped walking for a year because of minor aches and I ended up feeling much worse. Once I started doing short daily walks again, the stiffness actually decreased.
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I’m still a bit nervous about this. My doctor said to avoid running because of my stage 2 osteoarthritis. Is there a middle ground?
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Gary, I think the middle ground is heavy resistance training. It’s not ‘impact’ like running, but it puts a lot of healthy load on the bone. It changed my life after my 55th birthday.
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Does this apply to hips as well as knees? I find that the more I move, the better I feel, but I’m always worried I’m doing ‘hidden’ damage.
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Great post. Very encouraging for those of us who aren’t ready for the rocking chair yet.
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As a retired nurse, I saw so many patients ‘protect’ themselves into total immobility. The synovial fluid needs movement to circulate and lubricate the joint. If you don’t move it, you lose it.
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My knees sound like a bowl of Rice Krispies when I squat, but they don’t actually hurt anymore since I started doing weighted lunges. Motion is lotion!
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The key is definitely ‘proper form’ like you mentioned. I tried jumping back into tennis too fast and set myself back three months. You have to build up that tolerance slowly.
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My specialist recently told me the same thing. He said the ‘wear and tear’ theory is outdated and we should call it ‘wear and repair’ instead.
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I tried to push through the pain with ‘impact’ and ended up needing a cortisone shot. Be careful, folks. It’s not a one-size-fits-all solution.
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Susan, I agree. It has to be ‘pain-free’ load. If it hurts while you’re doing it, or the next morning, it’s probably too much too soon.
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Thanks for the reminder to keep moving!
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This whole thread is making me feel better about my morning jog. I’ve been feeling guilty like I was ‘using up’ my knees, but maybe I’m just keeping them greased up.
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