Doctors Debunk The Myth That Running Is Bad For Your Knees

You’re probably familiar with the idea that running is bad for your knees. It’s a pervasive thought that keeps many folks from going out for a jog.

Some people say running is hard on your joints while others say the impact can cause arthritis. Is this true? Or is running just a fitness regimen with a bad rap?

Thanks to recent research, doctors now have a more full view of running’s impact on the knees (and other joints).

Below, doctors shared with HuffPost their thoughts on whether running is safe for your knees.

“Anybody that already has arthritis or any other type of medical condition or orthopedic problem should probably consult with their doctor to ensure that running is safe for them,” said Dr. Jeffrey Fleming, a sports medicine physician at the University of Pittsburgh Medical Center and the medical director of the Pittsburgh Marathon.

There are lots of restrictions and symptoms associated with arthritis and injuries, and they vary greatly from person to person. “We want to make sure that we’re treating each individual person appropriately,” Fleming said.

If you notice sharp pain or even a dull pain in the joints after each run, you should see a doctor before you continue your running regimen, added Dr. A.J. Monseau, an emergency medicine and sports medicine physician at West Virginia University. This way, a doctor can figure out what is going on before a larger issue happens.

“I think there’s good evidence at this point that running can actually improve cartilage health to some extent, as long as we are not injuring ourselves,” Monseau said.

Healthy cartilage allows your joints and bones to function properly and in a painless manner by lubricating the joints and absorbing the shock that happens when you move around. This way, your bones don’t directly feel the impact.

Running can also “help strengthen the muscles and the bones around the knees,” according to Dr. Sean Thompson, an orthopedic surgeon and owner of East Coast Bone and Joint Surgeons.

“[Running] can help prevent osteoporosis by increasing bone density,” Thompson said. Research shows that exercise like running can help build strong bones.

Folks with osteoporosis have weak or brittle bones because of a loss of bone density. It’s particularly common in women who are postmenopausal. The loss of estrogen that happens in menopause can also cause a loss of bone density.

As Thompson mentioned, exercise, particularly before menopause (but during menopause is valuable, too), can help build up bone density and give folks higher levels of bone density when the estrogen loss does begin.

A common misconception is that running can lead to knee arthritis, but experts say that isn’t accurate.

“If you look at the most recent research that we have on this subject, the short answer to that question is we don’t think that running causes arthritis in your knees,” Fleming said.

Some evidence even shows that recreational runners are sometimes less likely to develop arthritis when compared to non-runners, Fleming said, but added that it’s unclear if it’s the running that leads to a less arthritis incidence or the healthier lifestyle that’s often followed by runners, such as a healthier diet and a dedicated workout regimen.

“Strengthening the muscles around the knee, like the quads or the gluteal … muscles, and especially the core muscles, can help to prevent injury from running, especially when you’re first starting,” Thompson said.

This aligns with the activity recommendations from the American College of Sports Medicine, which recommend strength and resistance training in addition to cardiovascular exercise, said Monseau.

If you haven’t exercised for some time or are nervous about potential joint pain, there are a few things you can do to decrease the risk of pain.

First, you should consider doing a warm-up. “That is a completely personal thing. If your body and your knees and your hips and everything feel good after a rather gentle warm-up for even a few minutes, that’s probably sufficient for you, but some people find that they need longer time of warming up before they really get after it,” said Monseau.

You should also start training gradually, said Fleming. Meaning, if you are a new runner who’s training for a half-marathon, you shouldn’t go out and try to run 5 miles without building up.

“We often see people develop injuries whenever they start preparing for a marathon, and often it’s because they’re doing too much too soon,” Fleming said.

“The other big thing that can help prevent injury or help prevent arthritis is just making sure that you’re using an appropriate running form and you have the appropriate equipment — you have a decent pair of running shoes,” said Fleming. “These are all pretty simple things, but if you overlook them, and you run in a way that doesn’t support these things, you can definitely develop some pain and have a greater risk for injury and arthritis down the line.”

You can talk to anyone from a sports medicine physician to personal trainer to physical therapist about proper running form and proper running gear. Many towns even have dedicated running stores you can visit for shoe fittings and advice.

Running on softer surfaces such as a track or on the grass can be a good option, said Thompson. Research shows that there’s less impact on your joints when running on these kinds of surfaces.

“If there are limitations that don’t allow the individual to run, even walking at a brisk pace or incline walking can show similar benefits to running,” Thompson said.

“The general rule of thumb that I often tell people is movement is so important for overall health, and I’m not very picky in terms of what type of movement you go out and get, whether that’s running or cycling or weightlifting, just as long as you’re doing something,” said Fleming.

“So, if running is something you want to do, I fully encourage you to give it a try, as long as it’ll help you move more,” he added.

Beyond the benefit to your joint health, running is also good for your mental health and your cardiovascular health. Plus, regular physical activity (like running) can lower your risk of dementia and certain cancers.

So, the benefits of running on your health potentially outweigh any of the joint or arthritis risks you hear about, Fleming said.