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Running is among the most accessible and effective exercises for improving cardiovascular health. But despite its popularity, a persistent question looms: is running bad for your knees? This belief stems from the assumption that repetitive impacts harm the knee joints, potentially leading to long-term issues such as arthritis. However, scientific research and expert opinions suggest a more nuanced answer. Let’s take a closer look at this topic to separate fact from fiction and provide actionable advice for keeping your knees healthy while running.
To understand how running affects the knees, you need to grasp the basic structure of the joint. The knee comprises three bones: the femur (thigh bone), the tibia (shin bone), and the patella (kneecap). These bones are cushioned by cartilage, which acts as a shock absorber, while ligaments and tendons provide stability and facilitate movement.
When you run, your knees experience significant forces as they bear the weight of your body with every stride. This repetitive stress may seem alarming, but the knee joint is actually very resilient and designed to handle such impacts—as long as it’s supported by healthy muscles, tendons, and ligaments.
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One of the most pervasive myths about running is that it invariably causes knee damage. This misconception is often fueled by anecdotal evidence or isolated cases where runners experienced injuries due to overtraining, poor technique, or pre-existing conditions.
Another false belief is that runners are more likely to develop arthritis. However, research shows that factors such as genetics, obesity, and previous joint injuries play a far greater role in arthritis risk than running does.
Scientific studies have consistently debunked the notion that running inherently damages the knees.
Research 1
A landmark study published in Arthritis Care & Research in 2017 found that recreational running does not increase the risk of developing knee osteoarthritis. On the contrary, the study revealed that runners tend to have a lower incidence of arthritis compared to sedentary individuals. This can be attributed to the strengthening effect of running on the muscles and ligaments surrounding the knee, which helps stabilize the joint.
Moreover, running stimulates the production of synovial fluid—a natural lubricant for the joints. This lubrication reduces friction and keeps the cartilage healthy. For most recreational runners with proper technique and conditioning, the benefits of running far outweigh any potential risks to knee health.
Research 2
Coburn et al. (2023) found that while running causes immediate, minimal reductions in knee cartilage thickness, volume, and composition, these changes are temporary and return to baseline within 30 minutes to 24 hours. Running does not appear harmful to healthy knees in the short term, but further long-term studies are needed to assess the effects of repeated running on knee health.
Research 3
Another study (Burfield et al. 2023) found that running does not clearly increase or decrease the chances of developing knee osteoarthritis (OA) compared to people who don’t run, no matter how much someone runs each week. The results suggest that running might help, harm, or have no effect on knee health, but there isn’t enough solid evidence to draw a definite conclusion.
For people who run more than 48 km (about 30 miles) a week, the study found their risk of knee OA may be slightly lower or not much different than non-runners.
Research 4
Ponzio et al. (2018) found that marathon runners are less likely to have arthritis in their hips or knees compared to the general U.S. population. About 9% of marathon runners reported having arthritis, which is much lower than the 18% prevalence in the general population. Factors like age, family history of arthritis, and previous surgeries were linked to a higher risk of arthritis, but the amount of running, how long they had been running, or how many marathons they had completed did not increase the risk.
Conclusion from these researches
The conclusion from all these studies is that running, whether recreationally or long distances like marathons, does not increase the risk of developing knee or hip arthritis. In fact, runners often have healthier joints compared to non-runners. The key factors that affect arthritis risk are things like age, family history, and previous injuries, not how much or how far someone runs.
Running can actually strengthen the muscles and ligaments around the knee, stabilize the joint, and promote joint lubrication, which keeps cartilage healthy.
Moreover, orthopedic surgeons and physical therapists generally agree that running is safe for the knees when approached responsibly. They emphasize moderation, proper technique, and the importance of strength training to prevent injuries. Regular check-ups and listening to your body are also key to maintaining joint health.
Surprisingly to some, running can actually improve knee health when done correctly. For one, it strengthens the quadriceps, hamstrings, and calves, which are essential for supporting the knee joint. Stronger muscles absorb more of the impact forces, reducing the strain on the joint itself. Additionally, the movement involved in running promotes better circulation and joint lubrication, helping to maintain cartilage integrity.
While running isn’t inherently bad for your knees, certain risk factors can increase the likelihood of injury. Overtraining is one such factor; pushing yourself too hard without adequate rest can lead to issues such as runner’s knee (patellofemoral pain syndrome) or iliotibial band syndrome. Similarly, running with improper form or wearing worn-out shoes can create imbalances that stress the knees unevenly.
To minimize the risk of knee problems, take proactive measures to protect your joints. Start by investing in high-quality running shoes that provide adequate cushioning and support for your foot type. Replace your shoes regularly to ensure they maintain their shock-absorbing properties. Always warm up before running to loosen up your muscles and improve flexibility, and follow your run with stretching exercises to prevent stiffness.
Strength training is another crucial component of knee health. Exercises such as squats, lunges, and leg presses build the muscles around your knees, providing additional stability. Paying attention to proper running form—keeping your strides smooth and avoiding excessive heel strikes—also reduces unnecessary stress on the joints.
Carrying excess weight significantly increases the strain on your knees. In fact, every pound of extra body weight translates to approximately four pounds of pressure on the knee joints. Running can help with weight management, which in turn alleviates stress on the knees. However, individuals who are overweight should approach running gradually to avoid overloading their joints.
For those concerned about the impact of running, low-impact alternatives like swimming, cycling, or using an elliptical machine can be excellent substitutes. These activities provide cardiovascular benefits without the same level of joint stress. Walking, another popular option, is gentler on the knees but doesn’t offer the same intensity or calorie burn as running. Both forms of exercise are valuable and can be tailored to individual fitness goals.
There are situations where running might not be advisable, particularly if you experience persistent knee pain, swelling, or reduced range of motion. Such symptoms could indicate an underlying condition, such as a ligament tear or advanced arthritis, which requires medical evaluation. Additionally, individuals with chronic joint conditions should consult their doctor to determine if running is suitable.
For most people, running is not only safe but beneficial for the knees. It strengthens the surrounding muscles, promotes joint health, and contributes to overall physical and mental well-being. By following best practices—such as using proper footwear, incorporating strength training, and avoiding overtraining—you can enjoy running for years to come without compromising your knees.
Burfield, M., Sayers, M., & Buhmann, R. (2023). The association between running volume and knee osteoarthritis prevalence: A systematic review and meta-analysis. Physical Therapy in Sport, 61, 1–10. https://doi.org/10.1016/j.ptsp.2023.02.003
Coburn, S. L., Crossley, K. M., Kemp, J. L., Warden, S. J., West, T. J., Bruder, A. M., Mentiplay, B. F., & Culvenor, A. G. (2023). Is running good or bad for your knees? A systematic review and meta-analysis of cartilage morphology and composition changes in the tibiofemoral and patellofemoral joints. Osteoarthritis and Cartilage, 31(2), 144–157. https://doi.org/10.1016/j.joca.2022.09.013
Lo, G. H., Driban, J. B., Kriska, A. M., McAlindon, T. E., Souza, R. B., Petersen, N. J., Storti, K. L., Eaton, C. B., & Hochberg, M. C. (2017). Is there an association between a history of running and symptomatic knee osteoarthritis? A cross-sectional study from the Osteoarthritis Initiative. Arthritis Care & Research, 69(2), 183–191. https://doi.org/10.1002/acr.22939
Ponzio, D. Y., Syed, U. A. M., Purcell, K., Cooper, A. M., Maltenfort, M., Shaner, J., & Chen, A. F. (2018). Low prevalence of hip and knee arthritis in active marathon runners. The Journal of Bone and Joint Surgery, 100(2), 131–137. https://doi.org/10.2106/JBJS.16.01071
