Physio Athletic

Is running bad for your knees? … Yes and no

A meta-analysis of over 114,000 people found recreational runners had OA in just 3.5% of cases, compared to 10.2% in people who didn’t run at all. Elite/competitive runners had the highest rate of all at 13.3%.

Takeaway: moderate running helps your knees, not hurts them. Your body adapts well to load. But push volume too far past what you’re prepared for, and it can start working against your joints instead of for them.

If “I don’t want bad knees” is your reason for not running, that’s actually backwards. Recreational running (roughly 20-40km a week for most people) sits well within the range the research supports.

My advice: build your mileage up slowly using progressive overload, and pair your running with proper strength and conditioning to support the joints doing the work.

Small correction on the video: I said runners had a lower “chance” of OA vs non-runners. The study actually measured how many people currently had OA at the time, not future risk. Numbers are accurate, just wanted to be precise on the wording.

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Rounded shoulders? Here’s where to start.

Stop just “pulling your shoulders back” , that’s not fixing anything, it’s just a temporary correction you’ll lose in 5 minutes.

Rounded posture is usually a mix of stiffness up top and weakness in the muscles that hold your shoulder blades back. You need both mobility AND strength work.

Here’s a simple combo to start with:

1. Thoracic extensions over a foam roller - 1x15 (open up that upper back)

2. Pec stretch - 1x60s (release the tightness pulling you forward)

3. Prone angels - 2x8-15 (targets lower traps for scapular control, while your upper back erectors work to hold you upright)

4. Facepulls - 2x8-15 (build the pulling strength you’re missing)

Do this 3-4x a week and stay consistent. This won’t “fix” your posture overnight (it’s not a one-size-fits-all cure) but it’ll build the strength and mobility your shoulders need to hold a better position more of the time.

Struggling with shoulder pain or posture? DM REHAB and we’ll help you put a plan together. 💪

Pain relief is only the first step.

At Physio Athletic, our goal isn’t just to get you out of pain, we help you get back to doing what you love with confidence.

Our rehab combines:

✔️ Hands-on treatment, including sports massage, acupuncture and joint mobilisation, to reduce pain and improve movement.

✔️ Objective VALD testing, so we can accurately measure your progress instead of guessing.

✔️ A fully equipped gym, where we combine physiotherapy with strength and conditioning to rebuild your body for the demands of your sport.

Whether you’re recovering from an injury or want to perform at your best, we’ll guide you every step of the way.

Book your initial assessment today and let’s get you back to sport stronger, more resilient, and less likely to get injured again. Click for our website in the bio!

📍 Royal Docks, East London

Your shoulder pain isn’t a rotator cuff problem. It’s a system problem.

The shoulder is one of the most mobile joints in the body, and that mobility comes at a cost. It relies on a complex system of muscles, bones, and soft tissue working together to stay stable and strong.

Fix the weak link, yes. But build the whole system.

That’s how you get a shoulder that doesn’t just feel better, it performs better.

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