Does Running Really Ruin Your Knees?

Introduction

Many running enthusiasts often wonder, "Will running cause knee pain?", "Does running worsen knee arthritis?", and "Is it safe to continue running with knee pain?". In this blog post, we will address these concerns by examining the existing scientific evidence and providing answers to these questions.

1. Does Running Cause Knee Pain?

Running does exert force on the knee joint, which could potentially lead to wear and tear over time. However, this does not necessarily mean that running directly causes knee pain in all individuals. In fact, a study published in the American Journal of Sports Medicine (2018) found that recreational runners had a lower prevalence of knee pain and osteoarthritis compared to non-runners and competitive runners. This suggests that running at a moderate, recreational level may not be harmful to the knees and could even provide some protective benefits.

2. Does Running Worsen Knee Arthritis?

There is a common belief that running may exacerbate knee arthritis due to the repetitive impact on the knee joint. However, recent studies have shown that this may not be the case for everyone. A study published in the Journal of Physical Activity and Health (2013) demonstrated that running did not increase the risk of developing knee osteoarthritis in individuals without prior knee injuries or surgeries. In fact, recreational runners had a lower risk of developing osteoarthritis compared to non-runners. It is important to note, however, that these findings may not apply to those with existing knee arthritis or those running at competitive levels.

3. Is It Safe to Continue Running with Knee Pain?

The answer to this question largely depends on the individual and the cause of the knee pain. For some, running with knee pain may exacerbate the discomfort and worsen their condition. It is crucial to consult a healthcare professional or physical therapist to determine the cause of the knee pain and assess whether running is appropriate.

For individuals who have been cleared to run, focusing on proper form, technique, and footwear can help minimize discomfort and reduce the risk of further damage. Additionally, incorporating low-impact exercises, such as swimming, cycling, or strength training, can maintain overall fitness while minimizing stress on the knees.

4. Insights from a Korean Professor

Orthopedic surgeon and professor Seo Seung-woo from South Korea, who completed 300 full-course marathons, emphasizes the importance of proper training to avoid damaging the knees. He debunks the myth that running causes knee and joint problems, pointing out that members of the Chilsoon Marathon Club who completed more than 1,000 full-course marathons had healthier knees and waists compared to non-runners when examined with MRI scans.

However, Professor Seo warns against pushing the body beyond its limits. Most cases of knee damage he encountered among marathon runners were due to excessive ambition, aiming for unrealistic personal records. He advises runners to enjoy the process without overexerting themselves, as pushing too hard can cause long-term damage.

Conclusion

Before continuing to run with knee pain, it is essential to consult a healthcare professional to assess the cause and determine whether running is appropriate. If cleared to run, focusing on proper form, technique, and appropriate footwear can help reduce discomfort and prevent further damage. As a recreational runner, don't worry too much about your knees and focus on enjoying the run. The benefits you gain from running are likely to be far greater than any potential harm to your knees. However, be mindful not to become overly obsessed with your running times or push your body and knees excessively, as doing so may lead to knee injuries.