Is Running Bad For Your Knees?
Running Myth Busting #1 - Does running knacker your knees?
The simple answer… NO running is not bad for your knees!
Many times when I talk to patients I often hear the phrases, ‘well I used to play football’ or ‘I used to run, that’s why my knees are knackered’. I’m happy to report as a Physiotherapist and a runner, that it’s just not true!
That is not to say that people who run will never get osteoarthritis of the knees. But of course, people who have never run in their life also suffer with arthritis and knee problems. There are strong links in research between metabolic disease and having a high BMI with the prevalence of knee arthritis. Therefore, eating well, being a healthy weight and keeping active all reduce the risk of knee arthritis considerably.
You are much more likely to have knee problems if you are overweight and inactive, than if you run 4 times per week.
So should I run?
Yes! If you want to.
The key thing with exercise is that you enjoy it. If you want to run, run. If you hate running, try something else.
How much should I run?
The most important thing to remember with running is progress slowly. Don’t rush into 10km runs if you’ve never run a day in your life. Don’t progress from 2 miles three times a week, to 10 miles four times a week in four weeks. That’s not going to end well and could result in injury.
Progress your running slowly. Increase your pace and/or distance little by little (10% each week is a good ballpark figure) and listen to your body.
For example:
Week 1 – 2 x 5 km runs
Week 2 – 1 x 5km run & 1 x 6km run
Week 3 – 1 x 5km run & 1 x 7 km run
Week 4 – 1 x 6 km run & 1 x 7km run
The other key thing to remember is…
ENJOY IT!
If you have knee pain and are finding it difficult to run or you are unsure whether you should give it a go, book a Physiotherapy appointment and our team can treat and advise you appropriately.
You may also find it useful to book a Nutrition appointment to find out how you can support your running and fitness through diet.