Is Running Bad For Your Knees?

Is running bad for you knees? Have you ever wondered that question? Well, here is a comprehensive answer taking into account scientific studies and real-life situations, explained by a real orthopedist and sports medicine specialist.

The question of whether running contributes to arthritis is a persistent concern for many individuals, particularly those grappling with knee pain or a recent osteoarthritis diagnosis. As they seek answers, the fear of exacerbating their condition or facing further limitations in physical activity can be overwhelming. In this comprehensive exploration, we aim to delve into the intricacies of the relationship between running and arthritis, addressing common misconceptions, and shedding light on evidence-backed insights.

The information below is based on a video shared by Dr. Jeffrey Peng. Dr. Jeffrey Peng is a skilled orthopedist and sports medicine specialist who runs a YouTube channel. He’s on a mission to make the latest medical info easy to understand for those keen on a healthy lifestyle. Dr. Peng focuses on non-surgical solutions for sports injuries, using advanced techniques like orthobiologics and ultrasound guidance. His expertise extends to treating osteoarthritis, tendinopathies, and various musculoskeletal issues. He holds board certifications in sports medicine and family medicine.

As a healthcare professional, he oftens encounter individuals in the clinic who grapple with questions surrounding the impact of running on their joint health. Knee pain or a recent osteoarthritis diagnosis often propels them into a realm of uncertainty, prompting inquiries such as, “Is running bad for my knees?” or “Should I stop running if I have arthritis?” These questions are not only valid but also crucial for informed decision-making regarding one’s physical activity.

The prevalence of such inquiries led Peng to delve deeper into the scientific literature, exploring the nuanced connections between running and arthritis. It became apparent that dispelling myths and providing accurate information was essential for empowering individuals to make informed choices about their exercise routines.

This article aims to address these pressing questions and concerns by examining the existing evidence on the impact of running on joint health. By doing so, we hope to guide individuals toward a more nuanced understanding of the relationship between running and arthritis, empowering them to make informed decisions about their physical well-being.

Through the exploration of scientific studies, observational data, and expert opinions, we aim to provide clarity on whether running is a foe or ally when it comes to arthritis. Additionally, we will delve into practical recommendations and best practices for individuals with arthritis who wish to continue or resume running safely.

So, let’s embark on this journey of discovery, separating fact from fiction and equipping individuals with the knowledge they need to navigate the intersection of running and arthritis with confidence and informed decision-making.

Is Running Bad For Your Knees?

Contrary to popular belief, recreational running does not appear to be harmful to knee joint articular cartilage in individuals without symptomatic knee osteoarthritis. In fact, observational studies suggest that running may have a protective effect against the development of knee and hip osteoarthritis. Regular exercise, including walking and jogging, is considered a first-line treatment for osteoarthritis, promoting joint health and preventing stiffness.

Understanding the Risk Factors

While recreational running seems to offer benefits, it’s essential to note that extreme exercise and sustained elite-level training may pose an increased risk for arthritis. However, this association is not necessarily causative and could be influenced by other factors such as previous injuries. Striking a balance between sedentary behavior and excessive exercise is crucial, aiming for the sweet spot where recreational running falls.

Key Findings from the British Journal of Sports Medicine

The British Journal of Sports Medicine provides valuable insights into the relationship between running and arthritis:

1. Recreational running is not harmful to knee joint articular cartilage.
2. Participation in recreational running may protect against the development of knee and hip osteoarthritis.
3. Higher rates of knee and hip osteoarthritis are reported in non-runners and runners exposed to sustained elite-level training, but causation remains unclear.

Related: How to Bulletproof Your Knees with 1 Exercise

Best Practices for Running with Arthritis

For individuals diagnosed with arthritis who wish to continue running, the following five best practices are recommended:

1. Start slow and gradually increase distance and speed to avoid overexertion and reduce the risk of injury.
2. Incorporate cross-training activities that involve different movements to strengthen various muscle groups and prevent overuse injuries.
3. Stretch after running to maintain flexibility and prevent the tightening of muscles, especially crucial for those with limited range of motion due to arthritis.
4. Consider running on softer surfaces, such as turf or outdoor trails, to reduce impact on joints.
5. Ensure proper footwear by selecting shoes that fit well and replacing them when worn out. Visit a reputable running store for guidance on suitable footwear based on your foot characteristics.

Bonus Tip: Listen to Your Body

If you experience pain while running, it’s essential to stop and consult with a sports medicine doctor. Pain is your body’s signal that something may be wrong, and seeking professional advice will help you return to activity safely and quickly.

In conclusion, running itself does not seem to cause arthritis or accelerate its progression. Recreational running offers numerous health benefits and may even protect against the development of osteoarthritis. By following the recommended best practices, individuals with arthritis can continue to enjoy the physical and mental benefits of running while minimizing the risk of injury.

You can watch the video below from Dr. Peng to get a full grasp of his explanation regarding knee health and running.

5 Most Common Causes of Knee Pain for CrossFit Athletes

Knee pain is a prevalent issue that can affect individuals of all ages and activity levels. While the specific cause of knee pain can vary, several common factors contribute to discomfort and may lead to pain in this joint. Here are some of the most common causes of knee pain:

1. Osteoarthritis: This degenerative joint condition occurs when the protective cartilage that cushions the ends of bones within the knee joint gradually wears down over time. Osteoarthritis often results in pain, swelling, and stiffness.
2. Tendonitis: Inflammation of the tendons surrounding the knee, known as tendonitis, can lead to pain. This condition often occurs due to overuse, repetitive movements, or injury.
3. Meniscus Tears: The meniscus is a rubbery, C-shaped disc that cushions the knee joint. Tears in the meniscus can happen due to sudden twisting or rotating movements and are a common cause of knee pain.
4. Ligament Injuries: Injuries to the ligaments, such as the anterior cruciate ligament (ACL) or medial collateral ligament (MCL), can result from sports activities, sudden stops, or changes in direction. Ligament injuries often lead to pain, instability, and swelling.
5. Patellofemoral Pain Syndrome (PFPS): PFPS, commonly referred to as “runner’s knee,” is characterized by pain around or behind the kneecap. It often results from issues like overuse, muscle imbalances, or improper tracking of the kneecap.
6. Bursitis: Bursae are small sacs filled with fluid that cushion the joints. Inflammation of the bursae, known as bursitis, can cause pain and swelling in the knee.
7. IT Band Syndrome: The iliotibial (IT) band is a fibrous tissue that runs along the outside of the thigh and can cause pain on the outer side of the knee when inflamed or tight.
8. Rheumatoid Arthritis: Unlike osteoarthritis, rheumatoid arthritis is an autoimmune disorder that can affect the knee joint, leading to pain, swelling, and stiffness.
9. Gout: Gout is a type of arthritis caused by the accumulation of uric acid crystals in the joints, including the knee, resulting in sudden and severe pain.
10. Dislocated Kneecap: A dislocated kneecap occurs when the patella (kneecap) slips out of place, causing pain and difficulty moving the knee.

It’s crucial to note that these are general causes, and individual cases may vary. If someone experiences persistent or severe knee pain, consulting with a healthcare professional is essential for an accurate diagnosis and appropriate treatment.

Read more: 5 Exercises to Help Relieve Knee Pain