Is Running Bad For Your Knees?
It’s a common belief that running is bad for your knees. And it’s understandable – the knee is the most common area of injury for runners.
But here’s the good news: research shows that running isn’t inherently bad for your knees. In fact, it can even be beneficial in the long run.
In this article we’ll delve into the science behind running and knee health – and share tips to help you protect your knees while running.
The science behind running and knee health
There’s been plenty of research into whether running is bad for your knees. It’s true that running causes temporary changes in the knee – one study found that patellar cartilage volume shrinks by about 5% immediately after running. But the good news is that it returns to normal within 91 minutes. This suggests that your knees are designed to handle the demands of running when done properly.
Looking longer term, several comprehensive studies have found that running can actually reduce the risk of knee arthritis over time. One major study found that recreational runners had only a 3.5% chance of developing hip or knee arthritis, compared to 10.2% in non-runners, while another large study found that people who ran at any point in their lives were up to 36% less likely to experience knee pain or symptoms of knee arthritis than those who never ran.
All in all, evidence debunks the myth that running is bad for your knees.
Discover more of the health benefits of running!
How to protect your knees while running
Here are six ways to keep your knees safe while running:
Always warm up and cool down
It’s tempting to skip the warm-up and cool-down pre- and post-run, but these are important for reducing your risk of knee injury. Start each run with a dynamic warm-up to get your muscles and joints ready, and finish your runs with a proper cool-down to prevent muscle tightness – which can pull on the knee joint.
Add strength training to your routine
Building strong leg muscles helps support your knees and absorb the impact of running. Add strength training exercises like squats and lunges to your routine to strengthen your quadriceps, hamstrings, and glutes in particular.
Wear proper footwear
Proper running shoes provide cushioning and stability, reducing strain on your knees. Visit a specialist running store for a professional fitting and replace your shoes every 300-500 miles to maintain support and avoid injury. Check out our guide on choosing the right running shoes for more top tips.
Check your running form
Running with the right technique minimizes stress on your knees and reduces the chance of injury. Keep your body upright, shoulders relaxed, and avoid overstriding by landing softly, with your feet under your hips.
Rest and recover between runs
It’s important to give your knees time to recover between runs, so schedule rest days, especially after longer or more intense sessions. Consider adding low-impact recovery activities like swimming or yoga into your weekly routine to keep moving while reducing knee strain.
Listen to your body
However tempting it is to commit to a run or stick to your training schedule, do not run if you have pain in your knee. Rest, ice, and see a doctor or physio if the pain persists.
When to be concerned about knee pain
While occasional soreness after a run is fairly normal, certain types of knee pain should raise concern. Here’s when to seek professional medical advice:
- Persistent pain: If knee pain lasts for more than a few days, even after rest and recovery, it could indicate an underlying issue.
- Swelling or stiffness: Noticeable swelling or difficulty bending your knee could be a sign of inflammation or injury.
- Sharp or shooting pain: Sudden, sharp pain in your knee may suggest a more serious injury like a ligament sprain or meniscus tear.
- Locking or instability: If your knee feels unstable, gives out, or gets “stuck” when moving, it could indicate damage to the joint or supporting tissues
The bottom line is that you shouldn’t ignore knee pain. Dealing with it early can help prevent minor issues from turning into serious injuries, keeping you running safely long-term.
The take home
Despite the myths around running and knee health, research shows that running is not bad for your knees. In fact, it can even benefit them in the long run. The key is to run safely, listen to your body, and take care if you experience knee pain.
Ready to hit the ground running?
One of the best ways to avoid knee injuries is to start slow and gradually increase your running distance and intensity. With FunRun, you can choose from a wide range of running activities, with adventures and challenges to suit all fitness levels and abilities
