Is Running Bad for Your Knees?

Is Running Bad for Your Knees?

Running is a popular and simple form of exercise that most individuals prefer to do early in the morning. Although running is known to reduce the risk of all-cause mortality by 27% and lower stress and anxiety, it gets a bad rap when it comes to knee health.

For years, it was a commonly held belief that running is “bad” for the knees, possibly due to the excessive stress it puts on them. And, if you are a recreational runner, someone (especially non-runners) may have told you at some point that “running will wear out your knees faster.”

However, in reality, this is not the case; running is actually good for your knees. Numerous studies have shown that it is more of a myth than a fact. For instance, one of the recent studies indicates that a single bout of running is not harmful to knee health.

Read on to learn the impact of running on knee health, whether research suggests that running is “bad” for your knees, and how to take care of your knees when you run.

Impact of Running on Your Knees

Before we deeply explore the impact of running on the knees, let’s first understand the basics of the knee and its function.

● Knee Anatomy and Function

Knee is one of the largest and most complex joints that connect your upper leg bone (femur) to the lower leg bone (tibia), with the kneecap (patella) sitting in front. It’s supported by cartilage (meniscus and articular cartilage) for cushioning and absorbing shock, ligaments for stability, tendons to connect muscles to bones, and synovial fluid to reduce friction. Together, these parts allow the knee to bend, straighten, and support your body weight during activities like walking, running, and jumping.

● Running and its Effects on the Knees

Running is certainly a load-bearing exercise that affects your body, especially your knees. When you run, your knees absorb nearly four pounds of stress for every pound of body weight with every step you take. This means if you weigh 150 pounds, your knees endure about 600 pounds of stress with each stride.

Because of this, many people think that “regular running is bad for the knees” and inevitably leads to knee damage and arthritis over time. However, various research studies have proven this belief wrong.

A 2023 survey published in Sports Health, including thousands of marathoners, recently found that running more did not raise the risk of hip and knee arthritis.

The pressure that occurs in your knees as you run brings more synovial fluid to the joints to keep them lubricated and flexible. Additionally, cartilage and synovial fluid changes caused by running are temporary and recover during rest. Ultimately, your body adapts to running over time.

Running is not Bad for Your Knees: Read What Research Says

Recent studies have suggested the potential benefits of running on knees. For instance, in one study, researchers confirmed that running puts more strain on the knees than walking, using gait analysis and computer modeling. However, it also causes the bone and cartilage of the knee to adapt, which could make knees stronger overall.

Similarly, another study published in Quantitative Imaging in Medicine and Surgery found that prolonged running is associated with specific changes in cartilage composition, suggesting that the knee cartilage of long-term recreational runners may undergo functional adaptations. These adaptations could potentially enhance the cartilage’s ability to withstand the mechanical stresses imposed by extended periods of running.

In short, these and various other studies concluded that running is not bad for the knees; instead, it may/can:

• Strengthen the muscles around the knee joints and overall health at every age.
• Maintain healthy cartilage and bone density.
• Reduce the risk of arthritis later in life.
• Promote nutrition penetration into the cartilageas well as squeezing out the metabolic substance, such as water.
• Protect against generalized knee pain.
• Reduce cytokines, the proteins that cause inflammation in the knee, and help provide knee cartilage with more of the synovial fluid that thickens it.

In short, running itself is not bad for the knees; running with bad form, weak thigh or hip muscle, and poor technique can be harmful to knee health and lead to knee pain or injury. Other factors like age, being overweight, previous surgery or injury, a family history of osteoarthritis, and excessive training without adequate rest (common among competitive and elite runners) can also contribute to knee problems.

Tips for Protecting Your Knees When You Run

If you love running but are concerned about knee health, here are some tips that you can follow to put your body in the best position possible to prevent injury and keep your joints in good shape:

• Stretch before and after the run (i.e., dynamic and static stretch)
• Maintain a good posture when you run.
• Wear comfortable, good-quality footwear that suits your gait
• Increase the running distance gradually, and ensure you have sufficient recovery time to allow your body to adapt and recover effectively.
• Maintain optimal general health by eating a healthy diet, getting enough sleep, keeping your BMI between 18.5 and 24.9, and lowering your stress levels.
• Incorporate flexibility and targeted strength training to be strong, balanced, and run with good form.
• Listen to your body if you experience persistent knee pain, take a break, rest, and consider seeking professional advice from a physical therapist or sports medicine specialist.

Bottom line: Running is not detrimental to your knee health if you follow a proper technique.

Sources:

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