The most common site for pain in recreational runners is the knee. For some, especially older runners, the pain can be a symptom of osteoarthritis. But does running worsen knee pain and osteoarthritis? A study from Canada shows that many people — including health professionals — believe running might be harmful to knee joints, particularly in people with knee osteoarthritis. One in two people believes that the repetitive loading associated with running, especially frequent or long-distance running, will speed up the deterioration caused by knee osteoarthritis and shorten the time to having the knee surgically replaced with an artificial joint.
But are these fears about running supported by science? Recreational exercise does not seem to be harmful to knee cartilage. In fact, exercise is important for cartilage health — the stimulus brings nutrients to the joints. And people who exercise moderately are less likely to have knee osteoarthritis.
Thankfully, most running-related knee injuries are from overuse and not traumatic accidents, which means there are ways to intervene. For many runners, knee pain is just part of the sport they love. I, too, have worked through my own running-related knee injuries. I wore an immobilizing knee brace for months while living in a fifth-floor walk-up—I know the struggle. Ultimately, knowing how your body usually feels and listening to those pain signals is the best way to avoid bigger injuries and maximize the time you get to spend out there blissfully logging miles.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Knee pain comes in many forms. It can be sharp, dull, achy, zinging, shocking, or creaky. Rachel is a doctor of physical therapy D.
She earned her B. After graduating from college, Rachel worked as a travel Read more. Mayer says runners tend to experience tightness in the IT band because they are frequently moving backward and forwards as opposed to side to side , which causes friction where the IT band meets the knee, producing inflammation and pain. How to treat it: Stop running, try foam rolling, and strengthen your core and hips, Mayer says. You can also ice the outside of your knee or take over-the-counter medication for pain.
IT band syndrome usually resolves in a few weeks, Mayer says. However, if pain persists see a doctor as IT band syndrome can sometimes become chronic, requiring a month or two of rehabilitation. Patellar tendinitis , also known as jumper's knee, is another common running injury. Where it hurts: Patellar tendinitis causes pain below the knee in the patellar tendon which connects the kneecap and shin. This tendon is what allows you to fully extend your knee.
What causes it: Patellar tendinitis is caused by overuse or suddenly increasing running distance or frequency. This places additional stress on the patellar tendon, causing tiny tears that result in pain and inflammation. Having tight quad muscles or hamstrings can also put added strain on the patellar tendon. How to treat it: Wilder says the best way to treat patellar tendinitis is by taking a break, icing the affected area, and strengthening and stretching your thigh muscles.
Flexibility and strengthening exercises can also stimulate tissue healing, Wilder says. It's also helpful to wear a patella brace to reduce the load on the tendon. A meniscus tear is an injury in the piece of cartilage that sits between your shinbone and thighbone. Where it hurts: Each of your knees has two menisci — one on the inside of the knee and one on the outside of the knee.
A torn meniscus causes pain and inflammation around the knee which can make it hard to fully extend the joint. What causes it: Meniscus tears are usually caused by repetitive use of the menisci or by activities that involve twisting, like when you stop suddenly while running or quickly change directions.
How to treat it: Stop running for a short period of time while the injury heals, Mayer says. In milder cases, rest, ice, and medication can help relieve the symptoms so it's safe to run again, even if they don't repair the tear itself. In extreme cases with persistent symptoms, you may need to undergo surgery. Knee bursitis is inflammation or irritation of a small fluid-filled sac, called the bursae, located near your knee joint.
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