There is a widespread belief that running is detrimental to the health of your knees, but this widely held notion lacks solid scientific support. Let's delve into the research to dispel the myth surrounding this issue.

A recent study delved into the general perception of running's impact on knee joint health, and the results were rather surprising. Approximately 29 percent of the general public believed that frequent running can be detrimental to the knees, and a significant 54 percent held similar concerns about long-distance running.

Interestingly, healthcare providers had a different perspective when it came to their views on regular running. A larger proportion of healthcare providers actually considered regular running as beneficial for knee health.

"Contrary to prevailing beliefs, current evidence indicates that recreational running is not a risk factor for knee osteoarthritis. In fact, it has been found to be quite the opposite – running can be beneficial for your knees." – Corey Rovzar, PhD, DPT, and postdoctoral fellow at the Stanford Prevention Research Center.

Studies have shown that recreational runners exhibit a knee and hip osteoarthritis (OA) prevalence that is three times lower than that of sedentary non-runners. Competitive runners showed an even more impressive four-fold reduction in knee and hip OA prevalence. These results can be attributed to the fact that regular running helps to strengthen the muscles surrounding the knee joint and supports overall joint health. Running also plays a crucial role in preserving healthy cartilage and bone density, which are essential for proper knee function.

For Individuals with Pre-Existing Knee Conditions

If you are dealing with a pre-existing knee condition, such as knee OA, running may exacerbate your symptoms due to the breakdown of knee cartilage, resulting in reduced joint cushioning. Since cartilage lacks the ability to regenerate, running cannot restore it once it's gone. If you are grappling with knee OA, it is advisable to opt for lower-impact exercises like walking, cycling, or swimming. Consulting with a healthcare provider or a physical therapist can assist you in developing a safe and effective exercise routine tailored to your specific needs.

Guidance for Novice Individuals

Michael Fredericson, MD, the Director of the Lifestyle Medicine Program and PM&R Sports Medicine at Stanford, advises against taking up running after the age of fifty without prior experience. According to Dr. Fredericson, "You need to get fit to run, rather than run to get fit, and this becomes even more important after the age of 50. If you're just starting out, begin with general conditioning that targets hip and core muscles and gradually build up your running routine."

It is time to debunk this myth. Running is not detrimental to your knee health; in fact, it can contribute positively to it! If you do not have a pre-existing knee condition and are generally physically fit, let's embrace the evidence and remember that running, when practiced responsibly, can enhance the health and resilience of your knees. So, lace up those running shoes and confidently hit the pavement, knowing that you are taking steps towards a stronger and more resilient you!