Does Running Wear Out Your Knees?

Over the years I can't tell you how many times I have been told, “Don't run you're going to wear out your knees.” This has been a common statement for decades perhaps, but is it true? Everyone will develop osteoarthritis (OA) at some point in their lives – but does running make that arthritis set in faster? Here's what the latest research says.

The Study at A Glance

Researchers conducted a comprehensive review of 17 studies, encompassing over 14,000 participants, to understand the relationship between running and knee OA. The participants included 7,194 runners and 6,947 nonrunners, with an average follow-up period of about 55.8 months for runners and 99.7 months for nonrunners.

Key Findings

1. Knee Pain Prevalence: Interestingly, nonrunners reported a higher prevalence of knee pain compared to runners. This suggests that running might not be as harmful to the knees as previously thought.
2. Radiographic Evidence: When it comes to radiographic knee OA, which includes joint space narrowing and cartilage thickness, the studies found no significant differences between runners and nonrunners. This indicates that running does not necessarily lead to the deterioration of knee joints.
3. Osteophytes: One study did find a higher prevalence of osteophytes (bone spurs) in runners, but this finding was not consistent across all studies reviewed.
4. Total Knee Replacement: Nonrunners had a higher risk of progressing to total knee replacement compared to runners. This could imply that running might have a protective effect against severe knee OA.

Conclusion

The general conclusion here is that in the short-term running does not worsen knee osteoarthritis. In fact, it may actually help to protect your knees against knee pain. Often runners have increased thigh muscle mass and better range of motion; both help to stabilize the knee joint and work to protect the cartilage. While every person is different, and we have to take this study as a generalization, it’s very useful information. If you are concerned with whether running is a good exercise option specifically for you, you should contact your health provider to discuss your best options on an individual basis. If you are already a runner and not having any issues then keep running, stay healthy, and enjoy the journey!

Reference:

Dhillon J, Kraeutler MJ, Belk JW, Scillia AJ, McCarty EC, Ansah-Twum JK, McCulloch PC. Effects of Running on the Development of Knee Osteoarthritis: An Updated Systematic Review at Short-Term Follow-up. Orthop J Sports Med. 2023 Mar 1;11(3):23259671231152900. doi: 10.1177/23259671231152900. PMID: 36875337; PMCID: PMC9983113.