Does Running Really Wear Out Your Knees? A PT’s Perspective
- Arthur J Lee, PT, DPT, CSOMT
- Mar 31
- 2 min read
If you’re a runner, you’ve probably heard it before: “Running is bad for your knees.” It’s a common belief that pounding the pavement will inevitably lead to worn-out joints and arthritis. But is this actually true? As a sports physical therapist, I’m here to set the record straight.
The Myth: Running Causes Knee Arthritis
The idea that running wears down your knees is based on a misunderstanding of how joints work. Many people assume that repeated impact damages cartilage and leads to arthritis. However, research suggests that this isn’t the case. In fact, multiple studies show that runners have a lower risk of developing knee osteoarthritis compared to non-runners.
What Science Says
A 2017 study published in Arthritis Care & Research found that runners were less likely to develop symptomatic knee arthritis than people who were sedentary. Another study in Medicine & Science in Sports & Exercise showed that recreational runners had a lower prevalence of knee osteoarthritis compared to non-runners and competitive runners. This suggests that moderate, consistent running might actually protect your knees rather than harm them.
How Running Benefits Knee Health
Instead of wearing out your knees, running can actually strengthen them. Here’s how:
Stronger Muscles and Joints: Running strengthens the muscles around the knee, including the quadriceps and hamstrings, which help stabilize the joint and reduce stress on cartilage.
Healthy Cartilage Adaptation: Cartilage isn’t like a tire that wears out over time—it’s a living tissue that responds to load. Running helps maintain cartilage health by promoting nutrient exchange in the joint.
Weight Management: Running helps control body weight, reducing the load on the knees and lowering the risk of osteoarthritis.
When Running Can Be a Problem
While running itself doesn’t inherently damage the knees, certain factors can contribute to knee pain and injury, such as:
Poor Running Mechanics: Improper form can increase stress on the knee joint.
Muscle Weakness or Imbalance: Weak glutes, hips, or quads can lead to compensations that strain the knees.
Overtraining: Excessive mileage or sudden increases in intensity can lead to overuse injuries.
Pre-existing Conditions: If you already have arthritis or a history of knee injuries, running might need to be modified.
How to Protect Your Knees While Running
To keep your knees healthy and pain-free, follow these PT-approved tips:
Strength Train: Incorporate lower-body exercises like squats, lunges, and deadlifts to support your knees.
Focus on Running Form: Keep your cadence high (170-180 steps per minute) to reduce impact and avoid overstriding.
Wear the Right Shoes: Get properly fitted running shoes that suit your foot type and gait.
Listen to Your Body: If you feel persistent knee pain, don’t push through it—seek professional advice.
Cross-Train: Activities like cycling, swimming, and mobility work can help reduce repetitive stress on your knees while keeping you fit.
The Bottom Line
Running doesn’t wear out your knees—in fact, it can help keep them healthy. The key is to run smart by strengthening supporting muscles, maintaining good mechanics, and listening to your body. So, if you love running, keep going! Your knees might just thank you for it.
Have Knee Pain? We Can Help!
If you’re dealing with knee pain or want to improve your running form, our team at Infinite Athlete can help. Schedule an evaluation today and keep running strong!