Running improves joint health, challenging common misconceptions about knee strain

15th April 2025 – (Hong Kong) The belief that running is detrimental to knee health is a widespread notion that discourages many individuals from taking up jogging. There are claims that running can strain joints and lead to arthritis. However, is there truth in these assertions, or is running simply misjudged as a fitness routine?

Recent research has provided healthcare professionals with a clearer understanding of running’s effects on the knees and other joints.

Before hitting the pavement, those with pre-existing conditions like arthritis should consult a medical professional. Dr. Jeffrey Fleming, a sports medicine physician at the University of Pittsburgh Medical Center and medical director of the Pittsburgh Marathon, emphasises the importance of a personalised approach: “Anyone with arthritis or other orthopedic issues should speak with their doctor to ensure that running is suitable for them.” Given the varying symptoms and limitations associated with these conditions, individual assessments are essential.

If runners experience sharp or persistent joint pain post-exercise, Dr. A.J. Monseau, an emergency and sports medicine physician at West Virginia University, advises consulting a doctor promptly to identify and address any underlying issues.

For those with healthy knees, running can be beneficial for cartilage health. According to Monseau, “There is good evidence that running can enhance cartilage health, provided that injuries are avoided.” Healthy cartilage is crucial, as it lubricates joints and absorbs impact during movement, thus preventing bones from experiencing direct stress.

Furthermore, running strengthens the muscles and bones surrounding the knees. Dr. Sean Thompson, an orthopedic surgeon and owner of East Coast Bone and Joint Surgeons, points out that running can contribute to preventing osteoporosis by enhancing bone density. For individuals, particularly postmenopausal women, maintaining bone density is important, as diminished estrogen levels can lead to weaker bones.

Emerging research indicates that running does not increase the risk of developing arthritis. Dr. Fleming notes, “Recent studies suggest that running does not lead to arthritis in the knees.” In fact, some evidence suggests that recreational runners may be less prone to arthritis than non-runners, although it remains unclear whether this is due to running itself or a generally healthier lifestyle associated with running.

To minimise injury risk, proper footwear and running form are essential. Integrating strength training into your routine can further enhance safety and benefits. “Strengthening the muscles around the knee, including the quadriceps, glutes, and core, can help prevent injuries associated with running,” Thompson advises. This recommendation aligns with the American College of Sports Medicine, which advocates for strength training alongside cardiovascular exercises.

For those hesitant to start running, several strategies can help mitigate pain. A proper warm-up is vital; Monseau suggests that individuals should listen to their bodies and determine the necessary duration of warm-up exercises to prepare effectively.

New runners should adopt a gradual training approach. Dr. Fleming warns against starting with excessive distances, noting that many injuries occur when individuals push themselves too hard too quickly. Maintaining appropriate running form and utilising proper footwear are also crucial for injury prevention.

Softer running surfaces, such as tracks or grass, may reduce joint impact and are recommended by Thompson. If running proves difficult due to physical limitations, alternatives such as brisk walking can yield similar health benefits.

Ultimately, regular movement is essential for overall health, regardless of the form it takes. Dr. Fleming encourage individuals to pursue activities that promote mobility, stating, “If running is something you want to do, I fully encourage you to give it a try, provided it encourages you to remain active.”

Beyond joint health, running also benefits mental and cardiovascular health, while regular physical activity can lower the risks of dementia and certain cancers. Consequently, the advantages of running appear to outweigh concerns regarding potential joint or arthritis issues.