Is running bad for your knees? The myth vs the reality.

Running and Knee Health: The Myth vs. Reality

The idea that running is inherently bad for your knees is a common myth, but current research suggests otherwise. In fact, running might even be beneficial for knee health in many cases. Let’s break down what the evidence says:

Myth: Running Causes Knee Osteoarthritis

• Many people believe that running leads to knee osteoarthritis (the wear-and-tear form of arthritis) because it involves repetitive impact on the joints. The concern is that repeated pounding on the pavement will gradually degrade the cartilage in the knees, leading to pain and arthritis.

Reality: No Clear Link Between Running and Knee Damage

• Research does not support the idea that recreational running causes knee osteoarthritis in healthy individuals. Several large studies have shown that runners do not have higher rates of knee arthritis compared to non-runners.
  • A 2017 study from the Journal of Orthopaedic & Sports Physical Therapy found that recreational runners had a lower incidence of knee osteoarthritis (3.5%) compared to sedentary individuals (10.2%) and competitive runners (13%) .
  • Another 2018 study in the journal Arthritis Care & Research found that recreational running is associated with lower odds of developing hip or knee osteoarthritis compared to sedentary individuals .

Why Doesn’t Running Cause Knee Damage?

1. Cartilage Adaptation:
   • Running actually stimulates the cartilage in your knees to become stronger and more resilient. Much like muscles, cartilage can adapt to moderate stress and become more resistant to wear and tear.
2. Lubrication of the Joint:
   • The movement involved in running helps circulate synovial fluid, which lubricates the joints and promotes joint health.
3. Stronger Supporting Muscles:
   • Running strengthens the muscles around the knee, particularly the quadriceps, hamstrings, and calves, which help stabilize the joint and reduce the load on the knee itself.

When Can Running Be Bad for Knees?

While running itself doesn’t inherently cause knee damage, certain factors may increase the risk of knee problems, especially for some individuals:

1. Pre-Existing Knee Issues:
   • If you already have a condition like knee osteoarthritis, patellofemoral pain syndrome (runner’s knee), or meniscus damage, running might exacerbate the issue. Consulting a healthcare professional before continuing or starting a running program is crucial.
2. Poor Running Form or Biomechanics:
   • Improper running technique, such as overstriding (landing with your foot too far in front of your body), can put extra strain on the knees. Strength imbalances or poor mobility can also contribute to knee issues.
3. Inadequate Footwear:
   • Wearing the wrong shoes, particularly those that don’t provide the correct support for your foot type, can lead to increased stress on your knees.
4. Running Too Much, Too Soon:
   • Rapidly increasing mileage or intensity without proper conditioning can overload your knees and other joints, leading to overuse injuries.
5. Running on Hard Surfaces:
   • Running on hard surfaces like concrete or asphalt without adequate shoe cushioning or muscle conditioning can increase impact forces on the knee, potentially leading to discomfort or injury over time.

How to Protect Your Knees While Running

1. Strengthen Supporting Muscles:
   • Incorporate strength training, particularly for your quadriceps, hamstrings, glutes, and core. Strong muscles help stabilize and protect the knee joint.
2. Maintain Proper Form:
   • Focus on running with good posture, avoiding overstriding, and landing softly with a slight forward lean. Midfoot strikes are generally less impactful on the knees than heavy heel striking.
3. Increase Mileage Gradually:
   • Follow the “10% rule,” increasing your weekly mileage by no more than 10% to avoid overuse injuries.
4. Wear Appropriate Footwear:
   • Get fitted for running shoes that match your gait and provide the right level of support for your feet. Replace them regularly as the cushioning wears out over time.
5. Vary Running Surfaces:
   • Whenever possible, run on softer surfaces like grass, dirt trails, or a track to reduce the impact on your knees.

Conclusion:

Based on the evidence, recreational running does not appear to be bad for your knees and may even help protect against knee osteoarthritis by strengthening the joint and surrounding muscles. However, factors like poor running form, inadequate footwear, or pre-existing knee conditions can increase the risk of knee problems. By running with proper technique, gradually increasing your workload, and maintaining muscle strength, you can enjoy the benefits of running while minimizing the risk of knee issues.