Is Running Bad For Your Knees? Tips For Runner’s Knees In 2024

We all know that running is one of the best forms of cardio that you can commit to. Still, the old myth persists—running long-term on a treadmill or concrete is widely believed to be a great way to ruin the cartilage in your knees. Is it entirely true, though?

We’re here to help you sort fact from fiction. Does recreational running increase your risk of developing osteoarthritis in your knees? Poor form and prior inflammation are all key to developing osteoarthritis in your knees later on in life.

What Else Causes Injury When Running?

Other factors that non-runners might not consider may include:

• Form issues; bad form is one of the most common culprits to blame in new runners experiencing pain and stress during and after exercise.
• The type of ground that you’re walking or running on might be imposing wear and tear — concrete is especially dangerous to joint health. Some studies point to increased injury when running^[4] on concrete.
• Wearing the wrong shoes.
• Failing to cross-train; cross-training helps you develop muscle groups that can support the knee, the hip, and the cartilage, preventing injury and pain
• A simple misstep—you could fall or trip, resulting in injury to the hip, cartilage, joints, and even your muscles

Running isn’t dangerous, but you should always do what you can do to practice safely. Luckily, this isn’t difficult to accomplish.

How To Treat Knee Injury From Running

Whether you’re dealing with knee arthritis or a minor strain, most runners know that taking it easy is often the best way forward. Short of anything seriously debilitating, it’s not difficult to soothe the pain and get an injured knee on the road to recovery:

• If you experience knee pain, stop immediately; take at least a day or two off, possibly easing your way back into your normal mileage slowly with a couple of days of walking instead.
• Apply ice to the knee or knees in question.
• Stretch your joints gently if inflammation and weakness don’t prevent mobility.
• Use knee tape or a knee brace to protect your bones as you rest and take time away from your routine.
• Transition into a pair of new shoes optimized for balance, support, and the safety of your feet and knee joints.
• You can support your workout with beneficial supplements.

For many runners, a lot of these remedies and extra considerations will be natural choices to make. Suppose you’ve tried all of the above and are still experiencing serious, pervasive pain and even immobility after a week. In that case, you should seek the help of a medical professional to root out the exact cause of your pain.

Types Of Knee Joint Problems From Running

It’s not all just ligament tears, ambient pain, and more stress on your knees as your body compensates. There are many that may result from any of the risk factors mentioned previously:

• Runner’s Knee: Patellofemoral pain syndrome is a diffuse, non-local fitness injury that impacts^[5] the runner’s ability to squat, bend, and flex the knees.
• Knee Osteoarthritis: The most common form^[6] of arthritis, also called wear and tear arthritis.
• Kneecap Subluxation: When the leg twists with the foot still on the ground, you may end up with subluxation of your kneecap temporarily or even dislocating it entirely.
• Meniscus Tear: Running increases the rotational and shearing forces^[7] being imposed on the tibiofemoral joint; this axial load may rip the ligaments of the knee, resulting in serious injury.
• Knee Stress Fracture: Runners of any surface risk fracturing the bones in the knee during exercise.

The good news is that runners who do their due diligence for the body are much less likely to develop problems. These conditions include knee and hip osteoarthritis and other fitness-related misfortune.

How Can I Run Without Damaging My Knee Health?

All of the problems above come with their easy solutions, such as the following:

• Improving your form, possibly with the help of physical therapy of a personal trainer.
• Investing in supportive shoes designed for long-distance running.
• Running on softer surfaces—treadmill running, grassy knolls, or any public sports fields or parks in your area.

Competitive runners play this game for a living—they take care of their knees so that they last beneath them for an entire lifetime. Here’s how you can do the same on your turf. First, a quick re-cap on some that may befall you, no pun intended.

How Can I Tell When It’s Time To Take A Break?

The symptoms of a knee issue, knee arthritis, or something more serious will generally make themselves obvious to the runner immediately. If you notice any of the following, something might be amiss in at least one knee:

• Pain.
• Inflammation, redness, and swelling.
• Difficulty moving or placing weight on the injury.
• Tightness in the knee.

Symptoms that last for more than a week may indicate a darker underlying problem, perhaps stemming from exercises that you’ve done previously. However, plenty can be done at home to catalyze the healing process for minor cartilage complaints after exercise.

Runners, Research, Proper Form, And Our Best Advice

Over 35 million recreational runners nationwide can’t be wrong — there are many scenarios that will inevitably be bad for your knees. But these risks will always be at play any time you choose to stand instead of sit.

Should non-runners avoid picking up the habit? Absolutely not — computer modeling, gait analysis, and plenty of research and data on the practice all point to one overarching truth. Running isn’t bad for your knees. Instead, poor planning and a lack of attention, knowledge, or advice will usually be what give them a tougher time.

There’s a lot of info suggesting that running helps your knees maintain themselves^[8] in the long run. We’re sold, but we’ll let you be the judge.

Conclusion

Running is not inherently bad for your knees. Maintaining strength and fitness through running could actually protect the joint. 

However, running can cause injuries from training on a hard surface, overuse, and poor form. Fortunately, there are things you can do to avoid getting injured. If you experience pain, taking time off if needed and seeing a doctor is important.

It’s also essential to take time off from running and do cross training to prevent the risk of injury. You should also invest in supportive shoes and replace them regularly.

If you struggle to stay pain-free while running, you should seek professional advice. A physical therapist can help you learn the proper running technique. They can also help you build strong knees if you’re struggling with a problem like knee OA.