Running is not bad for your knees, but running is bad when your knees can no longer tolerate the stress placed on them. If you don’t have any problems with your knees or other joints, fitness experts like Laura Williams recommend running as a way to keep your knees healthy.
“Nowadays, it is believed that running helps keep your joints healthy, as it increases strength in both your bones and muscles,” she says. “Running involves many joints – including your hip, knee and ankle joints.”
The knee is one of the largest joints in your body, and it’s the area where your thigh bone (femur) connects to your knee cap (patella), shinbone (tibia), and the smaller bone that runs along it (fibula). Muscle strengthening exercises are great for your joints because they build the muscles around them. This provides more support to your connecting bones, resulting in less stress and weight on your joints.
If running isn’t bad for your knees, why do knee pain and injuries sometimes happen? Running is highly impactful because it involves jerk-like movements as your feet leave and hit the ground. This can take a toll on your joints and especially your knees, the effect of which can put a high level of stress on them.
Experiencing knee pain during or after running may be caused by excessive pressure between your knee cap and thigh bone. This pain may come and go and is usually felt in the front of your knee, although it is often difficult to pinpoint the exact location of the pain.
Throughout your life, your joints will undergo inevitable wear and tear. Regular physical activity is integral to maintaining full range of motion in your joints, but it’s important to balance high-impact exercise with low-impact activity and rest.
Williams summarizes essential considerations for runners: “Ultimately, how running affects your joints will depend on how you run, how often you run, and how far you run, as well as any injury history.”
Wear and tear on joints is a natural part of aging, and can lead to joint problems like pain, stiffness, joint replacement surgeries, and osteoarthritis later in life. Contrary to popular belief, high-impact activities like running do not automatically increase the likelihood of joint complaints.
For example, a lot of studies No link has been found between running and osteoarthritis – wear and tear of joint cartilage. When? Research While an association between high volume or high intensity running with osteoarthritis has been shown, it is not possible to determine whether other factors such as previous injury played a role.
On the other hand, a 2020 Study Not only was running found to have no effect on the amount or thickness of joint cartilage, but it was also suggested that it promoted cartilage nutrition.
To reduce the chance of knee injury, there are some steps you can take to support your knees while running.
running shoes
The first step is to find a supportive running shoe.
“Make sure you wear shoes that provide some cushioning and stability, and are also appropriate for the surface you’ll be running on,” says Williams.
Factors include finding the right shoe width, cushion level and arch support for your feet. Research shows that your shoes can significantly reduce your chances of running-related injury. If possible, it helps to have your shoes properly fitted in the store.
stretching
Stretching before and after running can help prevent knee injuries. If you run with tight muscles, you are more likely to run with poor form and your muscles will not support your joints effectively. Stretching after running while your muscles are still warm will help maintain muscle flexibility – taking the stress off your joints.
current form
Good running can reduce the impact on your knees to a great extent. This includes maintaining good posture, looking forward, keeping your elbows at a 90° angle, and striking the ground with your middle foot opposite your heel.
Adequate rest and gradual growth
“Allow your body to fully recover after each run,” Williams warns. “Take adequate rest days, and avoid any sharp increases in mileage.”
If you’re starting a new running program this year, don’t ramp up the training routine too quickly. It is important to increase your running distance gradually and start with plenty of rest days. Your body, including your knees, needs time to adapt to regular high-impact exercise.
This advice isn’t just for beginners. Many experienced runners follow the 10% rule, increasing their weekly mileage by a maximum of 10% per week.
soft surface
While running is high-impact, studies show that the impact on your knees can be reduced by running on soft surfaces, including grass, wood chips or a treadmill, as opposed to hard surfaces like cement.
Adding variety to your fitness routine
Williams also recommends mixing up your fitness routine with other low-impact exercises.
“To keep your running as joint-friendly as possible, you should aim to combine it with other sports that have less impact,” she says. “Cycling, swimming and sailing will all help maintain fitness while losing weight.”
Experts have identified the main risk factor for knee problems – or indeed for any other running-related injury – as a previous injury in the last 12 months. Running is harmful to your knees if you attempt to run before the existing knee pain, stiffness and injury have completely healed.
If you experience pain or stiffness in your knees during or after running, listen to your body and rest until your joints heal. If your knee is still causing you trouble even after a few days of rest, you can consult your doctor who may refer you to a physiotherapist.
