Introduction
The debate about whether running is bad for your knees has been going on for years. On one side, there are those who believe that the repetitive impact of running can lead to wear and tear on the knee joints, potentially causing long-term damage, particularly arthritis.
On the other side, there are those who argue that running is actually good for your knees and help prevent knee pain. So, what’s the truth? Will running damage your knees?
Understanding Knee Health and Running
Before we delve into whether or not running is bad for your knees, it’s important to understand how our knees work. The knee is a hinge joint that connects the thigh bone to the shinbone. It is cushioned by cartilage and supported by ligaments and muscles. When we run, each step puts pressure on these structures.
The concern about running stems from the belief that this repeated impact can cause wear and tear on the knee joint over time. However, research suggests that this may not be entirely accurate.
Running and Knee Health: What Does Science Say?
Several scientific studies have looked at the relationship between running and knee health. One study published in Arthritis Care & Research found that knee arthritis was less common in recreational runners than in non-runners and competitive runners.
Another study in The Journal of Orthopaedic & Sports Physical Therapy found that running changed the “biochemical environment” within the knee in ways that could potentially protect against degenerative changes. What that means is that running improves how efficiently your knee moves and so less pressure goes through it than if you didn’t run.
So, why might this be? One theory is that running helps to strengthen the muscles around the knee, providing more support and taking pressure off the joint itself. Additionally, running may increase blood flow to the area, promoting healing and reducing inflammation.
The other important factor is that those who run are less likely to be overweight, meaning that their knees are always under less pressure than those who are overweight.
However, it’s important to note that these benefits seem to apply primarily to recreational runners – those who run moderately in terms of distance and speed. Competitive runners or those who run high mileage may still be at a higher risk of knee injury due to the increased strain on the joint.
Preventing Knee Damage While Running
While running isn’t inherently bad for your knees, it’s still essential to take steps to protect your knees.
Here are some tips to do that:
1. Start Slow: If you’re new to running, start slow and gradually increase your distance and speed. This gives your body time to adapt and reduces the risk of injury.
2. Strength Training: Incorporating strength training into your routine can help strengthen the muscles that support your knees, reducing pressure on the joint. Runners like to train by running and often neglect strength training, but it is really important.
3. Proper Footwear: Wearing running shoes that provide good support and cushioning can help absorb some of the impact when you run.
4. Listen To Your Body: If you start experiencing knee pain while running, it’s important to listen to your body and take a break. Pushing through pain is unlikely to improve it.
Conclusion
The question “Is running bad for knees?” is not as simple as it might seem. While running does put pressure on your knees, moderate recreational running is likely to have protective effects against knee damage according to recent research.
So, what’s our advice. Moderate running, mixed with strength training is a great way to be fitter, stronger, and assuming you listen to your body, shouldn’t cause you problems with your knees.
So, lace up those trainers, hit the pavement (or trail), and enjoy the many benefits that running has to offer.
If you are starting to have knee pain when you run, have a read of our recent article “How do I stop my knee hurting when I run?” which has some great tips for reducing niggles around the knee when you’re running.
For more help with knee pain when you’re running that won’t go away, please get in touch with your nearest clinic. We know how important running is to a lot of people so we’d love to help.
