Understanding the Impact of Running on Knee Health
The knee is the most common site of pain among recreational runners. Many people, including health professionals, believe that running can accelerate knee osteoarthritis. But does science support this concern?
Does Running Lead to Knee Osteoarthritis?
Studies suggest that recreational running is not harmful to knee joints. In fact, moderate exercise is beneficial for cartilage health, as it stimulates the flow of nutrients into the joints. Research shows that recreational runners have a lower risk of knee osteoarthritis compared to non-runners.
However, high-volume or high-intensity running may contribute to knee osteoarthritis, suggesting that there is a balance between too little and too much running.
Is Running Safe if You Already Have Knee Pain?
The impact of running on existing knee pain or osteoarthritis remains unclear. However, continuing to run, if done correctly, can contribute to overall health benefits, including reducing the risk of chronic diseases such as heart disease, stroke, and diabetes. Studies also show that runners tend to live longer than non-runners.
Three Tips for Managing Running-Related Knee Pain
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Reduce Running Volume and Intensity
Lowering your speed and avoiding downhill running can help reduce knee strain and alleviate pain.
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Strengthen Knee and Hip Muscles
Seeking guidance from a physiotherapist for strengthening exercises can improve knee stability and reduce pain.
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Adjust Your Running Technique
Switching to a forefoot strike instead of a heel strike can decrease knee load, though it may increase strain on the ankle. Increasing step rate (cadence) and adjusting trunk position may also help reduce knee pain.
Final Thoughts
Moderate running is unlikely to damage the knees and may even protect against osteoarthritis. However, runners experiencing knee pain should adjust their training, seek professional guidance, and strengthen supporting muscles to continue running safely.
