Is Running Actually Bad for your Knees?

Written By Amanda Sellers

Ever heard someone say running ruins your knees? You're not alone. It's a common myth—but the good news is, it’s not true!

In fact, research shows runners typically have less knee pain and lower rates of arthritis than non-runners.

Runners Have Less Knee Pain

Multiple studies show runners report significantly less knee pain compared to those who don't run. A recent review of over 14,000 people found non-runners were nearly twice as likely to experience knee pain compared to runners.

Running Does NOT Cause Arthritis

You might be surprised to learn that moderate running actually reduces your risk of osteoarthritis. Research involving over 115,000 participants found moderate runners had the lowest rates of arthritis, while inactive people had higher rates.

The key? Moderation. Problems tend to arise only with extreme, high-volume running.

Then Why the Myth?

Running injuries like "runner's knee" can occur—but they're usually caused by poor training habits or weak muscles, not running itself. Good training practices significantly lower the risk.

How to Run Pain-Free

Here’s how we at Momentum Spine and Sport help runners stay healthy and pain-free:

  • Evaluate your running form.

  • Build strength in your hips, knees, and core.

  • Provide soft tissue and joint mobilization for recovery.

  • Educate you on safe training practices.

Bottom Line

Running isn’t bad for your knees—it can make them stronger. Stay active, run smart, and if you need help, we’re here for you.

Ready to run pain-free? Click the link at the top of the screen to schedule your free discovery session.

—The Momentum Spine and Sport Team

Amanda Sellers