Is Running Bad for Your Knees? Here’s What the Science Says

Recreational Running Doesn't Harm Your Knees—It May Even Help!

If you’ve ever worried that running might ruin your knees, you’re not alone. But research shows that recreational running doesn’t cause knee osteoarthritis (OA)—it may even help protect against it. In fact, non-runners are three times more likely to develop knee and hip OA than those who run for fun, and a history of running is associated with a 54% lower chance of needing knee surgery later in life.

Competitive Running and Knee OA

Along with other high-intensity competitive sports like weightlifting, competitive running has been linked to a higher risk of knee OA. This suggests that moderation matters. For most people, running recreationally is not only safe but may also support knee health, especially when paired with proper strength training and recovery.

Should You Keep Running?

Based on the evidence—yes, if you enjoy it! And if you’re experiencing knee pain, it’s worth exploring exercise strategies that support joint health rather than giving up running altogether.

Need Help Running Pain-Free? We've Got You!

Don’t let discomfort or fear of injury hold you back! Our running expert can perform a detailed running evaluation and design a personalized exercise plan to help you run stronger, safer, and pain-free. Book a session with us today and take the next step toward healthier, pain-free running.