Does Running Hurt Your Knees? Let's Find Out

You might have heard people say that running is bad for your knees. You may have even had that thought yourself. But, is that really true? Let's find out what the experts say!

In May of 2023, a new study came out asking if running a lot could cause knee troubles when people get older. It's titled “The association between running volume and knee osteoarthritis prevalence: A systematic review and meta-analysis” by M. Burfield. This team gathered information from lots of other studies and put them together. This way they could see if there's a link between running a bunch and having knee problems like osteoarthritis when you're older.

What's Osteoarthritis?

Before we go any further, let's understand what osteoarthritis is. Osteoarthritis is when the joints in your body, like your knees, have a breakdown of cartilage. There are also some things like bone spurs, bone cysts, and a loss of space between the bones noticed on x-ray. It can make it a bit hard to move and might cause some discomfort. Often, you may notice pain first thing in the morning. You may also notice pain walking around a bunch, getting up stairs, or standing up after sitting for too long. Either way, it's very annoying at times and people would like to avoid it if possible.

Sidenote. Your doctor may have told you your knees are "bone on bone" or "the worst knees I've ever seen". I don't like to hear that a lot of times because it's scary to people. We’ll often limit our activities or be fearful as a result. Although knee arthritis can certainly be painful, I like to be more optimistic. You can definitely exercise and be healthy even with knee arthritis.

The Surprising News

Guess what? The scientists found something very interesting. They discovered that running a lot doesn't necessarily mean you'll have more knee problems later in life. Isn't that cool? In fact, people who run in moderation might even have healthier knees than people who don't run at all.

This is great to hear. In my experience, people often say things like "running will damage my knees". We've learned that there are many variables that contribute to knee arthritis. This includes your metabolic health and your genetics. The stress you put on your knees is only one factor.

Don't Go Crazy Though

Even though running seems to be okay for your knees, it doesn't mean you should run like a superhero all the time. Doing too much of anything can be a bit tough on your body, including your knees. So, if you love running or want to start, that's awesome. Just remember to take it easy sometimes and let your body rest and recover. Don’t forget how important sleep and rest is as well for your health.

For beginners and experienced runners alike, even as little as ten minutes of running is great for you. There are many ways to use this to your advantage without overdoing it, such as fartlek or interval training runs. Please reach out here if you have questions about this so we can help you be healthier without the extra worry.

Listen to Your Body

Our bodies can sometimes play tricks on us when pain is involved. But if your knees ever feel very achy or uncomfortable when you run, it's essential to listen to them. Runners may push through the pain a bit too much at times. Maybe you're running too much or need a break. You may need to change your pace or cadence. Some recovery exercise or stretching might be needed.

You can always speak to a professional, like us here at Step One PT and Wellness, if you have any worries about your knees or your health.

Stay Strong

Running can be a super fun and easy way to stay active and healthy, but it's not the only thing you can do. To keep your knees and the rest of your body happy, you can try different activities like biking, swimming, or playing tennis. It's great to try these on days that are your off days from running. That way, you don't over-stress yourself with one activity.

You can try things like:

• Strength exercises

• Biking

• Yoga

• Other cross-training workouts

With painful knee arthritis, exercises that don’t put too much load on the knee to start may be beneficial. When your knee feels better, adding exercises later on that do put more weight on the knee is key. This lets your body adapt. 

At Step One PT, we can do “exercise programming” for people with painful knee arthritis. For instance, I may suggest doing some leg exercises while lying down to start. Later, we can change your program to doing more exercises standing on your feet. Either way, there are many excellent supplements to your running routine that we can discuss.

And guess what? Eating nutritious foods and getting enough sleep also helps your body stay strong and happy.

Remember, your body is very resilient. It can overcome a lot. Let’s be optimistic. Please don't be too fearful that running will cause damage. The benefits far outweigh the risks when done properly.

In Conclusion

So, the big takeaway from the study is that running doesn't seem to hurt your knees as much as some people thought. It can be a lot of fun, running alone or with a group, while you get healthy. Just remember, like with everything, balance is key. So lace up those sneakers, go outside, and have a blast running around. But don't forget to take care of your body and listen to what it's telling you. Stay happy, healthy, and full of energy.

Check out Step One here to learn more about how we can help you get and stay healthy.