Is Running Bad for your Knees?

Is running really that bad for my knees? Or is this just a common misconception?

‘Running will ruin your knees’ is a warning many runners may have heard from friends, family, online or even from healthcare professionals.

Running is a high-impact activity and it’s easy to see why people assume every kilometer is slowly wearing away their knee joints. 

However, the reality is far more encouraging, with research suggesting running may actually be beneficial for your knees, helping keep them healthy and resilient over time. 

But what does the evidence actually say?

When Does Running Cause Problems?

Although running is not inherently bad for your knees, problems can arise when the amount of running exceeds what your body is prepared for!

Common causes of running problems can include: 

• Increasing distance, speed or frequency too quickly

• Returning to running too soon after injury

• Inadequate strength to cope with the demands of running 

• Insufficient recovery between training sessions 

• Sudden changes in training surface, terrain or footwear

In most cases, knee pain or injury isn’t caused by running itself - but by a mismatch between the load placed on the body and the body’s capacity to handle the load.

The good thing is that these factors can be addressed through appropriate training progression, strength exercises and proper recovery time/strategies!

Why Running Can Actually Be Good For Your Knee Health!

Every system in our body requires stress, thinks exercise for heart health, or puzzles for brain health. Running works by placing a healthy amount of stress on the body, encouraging it to adapt and become stronger!

Some benefits include:

• Strengthening Muscles Supporting/Protecting Knee Joint - especially the quadriceps and calves, which provide ‘dynamic stability’ by absorbing shock and reducing load on knees.

• Promoting Healthy Cartilage Function - cartilage lacks direct blood supply and relies on dynamic movement, creating a pump-like action that pushes toxins out and absorbs nutrients.

• Cartilage Adaptation - moderate consistent loading stimulates cartilage thickening rather than loss/degeneration!

• Improves Bone Density - mechanical stress stimulates bone-building cells to deposit calcium and strengthen bone structure.

• Maintaining Healthy Body Weight - knees are shock absorbers and by maintaining a healthy weight you can offset the amount of stress placed directly on joints.

Like other tissues in the body, joints respond positively to appropriate levels of load. When well managed, running can help build stronger and more resilient knees rather than damaging them!

Can Running Actually Lead to Osteoarthritis?

The most common concern amongst runners is that the repetitive impact will ‘wear out’ their knees and lead to osteoarthritis. However, current research now suggests this is not the case.

In fact, recreational runners may actually have a lower risk of developing knee osteoarthritis than people who do not run at all!

Why?

Regular loading achieved through running helps your knee joints adapt and stay healthy. Regular movement helps actively nourish the joints, and strengthen the muscles that support the knee. 

Risk factors for osteoarthritis include previous joint injuries, high BMI (being overweight or obese), or family history. So any activity that strengthens your joint and helps to maintain a healthy body weight will actually help to prevent osteoarthritis!

Running is actually a safe and beneficial activity for long-term joint health.

The Bottom Line & Recommendations 

Despite what many people have been told, running is not bad for your knees, rather it can actually be very healthy for your knees.

The key is that ensuring your training load matches your body’s capacity. Gradually increasing your running volume, incorporating targeted strength training and allowing adequate recovery can help your body adapt to running demands whilst minimising injury risk.

If you are new to running, or returning after injury, seeking guidance from a physiotherapist can help you develop a plan that allows you to run safely and confidently. Reach out if you need help 🙂