Our board-certified orthopaedic surgeon Kevin Park, MD, often hears this question: “Is running bad for your knees?”
Many people believe that pounding the pavement day after day will eventually wear out their joints and lead to osteoarthritis (a condition in which the cartilage protecting the joints wears away over time).
The idea that running leads to knee damage has been around for years, and we understand why this myth is so common. It sounds logical — after all, running puts your knees under stress and sends concussive forces into the joint, so it seems reasonable to suppose that this constant impact must erode the cartilage.
Let’s break down what science says about running and knee health, and what current and future runners need to know to protect their joints.
Here’s the good news: Research shows that knee damage from running isn’t a problem for healthy people. Studies analyzing marathon runners found that the most common predictors of knee osteoarthritis were:
Running could even help your knees. It strengthens the muscles surrounding your joints, improves circulation, and keeps your body weight in check, all of which are good for your knees.
Strong muscles support the knee joint and help it absorb stress more effectively, so keeping your body moving through activities like running can help your joints stay healthy. But that doesn’t mean running is risk-free.
Some runners do experience knee pain, especially if they:
One common problem we see is runner’s knee (patellofemoral pain syndrome). This causes pain around the front of the knee, especially when going up stairs, squatting, or after sitting for a long time.
Runner’s knee is usually due to issues like weak hip muscles, poor alignment, or tight tendons rather than the act of running itself. With the right treatment, most people recover fully and can return to running pain-free.
If you love running or want to start, it’s smart to take steps to protect your knees. Here are some tips we often share with our patients:
If you’re new to running, increase your mileage slowly. A good rule is to add no more than 10% each week to avoid overuse injuries.
Good running shoes provide cushioning and support. Replace them every 300-500 miles, or sooner if they lose their supportive properties.
Strong hips, glutes (buttock muscles), and core muscles keep your knees aligned and stable, so include strength training in your exercise routine.
Warm up before you run and stretch afterward. Pay attention to your hamstrings, quads, calves, and hip flexors.
Try to do more running on trails, grass, or a track rather than hard surfaces like roads to reduce impact on your joints.
If you feel pain, don’t push through it. Rest, use ice packs, and modify your activity. If the pain doesn’t improve, come see us.
Visit us if you have ongoing knee pain that doesn’t get better with rest or simple changes. Dr. Park specializes in evaluating and treating knee pain, whether from running or another cause. He listens to your story, examines your knee, and may use imaging like X-rays or MRIs to find out what’s going on.
We offer personalized treatment plans that often include physical therapy, activity modification, or injections when needed.
Most knee problems don’t require surgery, but we offer advanced, minimally invasive surgical options for runners with serious injuries like severe meniscus or ligament tears. Dr. Park is also highly skilled in total and partial knee replacement.
So now you know; running doesn’t destroy your knees — in fact, it might help protect them. The key is to run smart. Train wisely, listen to your body, and care for your muscles and joints.
We aim to keep you moving confidently and pain-free, whether you’re jogging around the block or training for your next marathon. If you have questions about knee pain or want help staying active without injury, call us today to schedule a consultation or use our online system to request an appointment.
