Does running for a long time damage knee joints?

"Running is definitely a high-impact sport. But there's a bit of a misconception that it's bad for your joints. There's very little evidence that running causes knee arthritis," says sports medicine physician Anne Rex, MD, PhD.

How does running affect your knees?

According toCleveland Clinic“Running causes changes to the cartilage and fluid in your knees,” says Dr. Rex. “But these changes are temporary. The cartilage can recover from these changes between runs, and your body will adapt to running over time.”

The important point is that running does not cause arthritis and when you rest, your body and knees recover from the impact of running. A recent study supports this.

In a large survey of marathon runners, researchers found that running more did not increase the risk of arthritis.

Running may even reduce your risk of arthritis. When you run, more fluid moves into your joints to keep them lubricated. That means running can benefit your joints (in addition to improving your health).

However, different running terrain can make a difference in your joint health.

Does running surface matter?

"The surface you run on is important because it changes the impact on your body," notes Dr. Rex.

Think about bouncing a golf ball on different surfaces. The ball bounces differently depending on the hardness of the surface. The same is true for your joints. The harder the surface, the more impact on your joints. Softer terrain means less impact.

A smooth forest trail may seem best, but it presents other potential problems. While softer, cushioned terrain, like grass or dirt, makes running smoother and reduces impact, you need to be careful of uneven ground, slippery spots, and objects you can trip over.

“We know that running-related injuries increase the risk of arthritis and joint damage,” the expert adds.

Is running on a treadmill bad for your knees?

No, treadmills are not bad for your knees. According to Dr. Rex, treadmills can be great because you can run when the weather is bad or you don’t have a suitable outdoor path. You can also control your speed and incline. But treadmills can be boring because there is no change of scenery.

Also, if you are training for a race, a treadmill is not a good option. It is best to train on the surface where you will be racing so that your body can get used to it.

Is running on concrete bad for your knees?

"Asphalt and concrete are very strong and these surfaces are everywhere so they are convenient. But they are very hard, which means your joints will be impacted more and can be injured by those forces," Dr. Rex analyzed.

So she recommends taking more rest between runs on hard surfaces to allow your knee cartilage to recover. A young person can run for days on concrete without feeling pain. But someone who is older or has arthritis may need more rest days.

Is Running Every Day Bad for Your Knees?

According to Dr. Rex, it depends on your joints and body. Running every day is not harmful if your joints are healthy and you are not trying to overcome an injury. Therefore, always listen to your body instead of forcing yourself to follow a strict running schedule.

How to protect your knees when running

Whether you're training for a marathon or just starting out running, take these steps to protect your knees.

Dr. Rex suggests 6 tips:

Wear suitable shoes

Running shoes are the most important piece of equipment when it comes to protecting your bones and joints. Shoes act as shock absorbers for your body, but they wear out over time and lose their ability to absorb the impact of running.

"I usually advise people to replace their running shoes every 500 to 800km. Choosing the right type of shoe is also very important. I recommend going to a sports shop to get professional help," says the expert.

Rest and recovery between runs

Runners with arthritis need longer recovery periods to allow their knee cartilage to repair, says Dr. Rex. So if you already have arthritis and don’t get enough rest between runs, you could be doing more damage to your joints.

Even if you are in good shape, uninjured, and free of arthritis, rest days will help prevent future problems. Also, make sure you get plenty of sleep, which is when your body repairs itself.

Try a knee brace

“For people with knee arthritis, I recommend trying some sort of lightweight knee brace,” says Dr. Rex. “This can allow you to tolerate more running and even reduce the time needed to recover between runs.”

A sports medicine doctor or physical therapist can help you find the right knee brace.

Don't go too hard, too fast

To avoid injury, don't increase your running distance or intensity too quickly. Dr. Rex recommends limiting your distance and time increases to no more than 10% per week.

She also cautions against switching from a treadmill to running outdoors too quickly. Go slowly and give your body time to adjust to the different surfaces.

Provides good energy for your body

"You need to provide your body with the right nutrition to perform exercises like running," Dr. Rex emphasizes. "If you are a serious runner, I highly recommend working with a sports nutritionist to make sure you are getting enough calories and nutrients to help your body and joints recover."

Focus on flexibility and strength

Building your flexibility and strength can help prevent injury. But if you do get injured, don't just rest.

"Ideally, you should work with a sports medicine specialist to correct the cause of the injury," says Dr. Rex. "That might mean correcting muscle weakness, reducing muscle tightness, or working on your posture."

She also recommends cross-training to balance out your running routine. Try strength training, yoga, or other activities on your rest days. These activities can also help reduce your risk of arthritis. And try exercises and stretches to ease knee pain.