Is There a Direct Correlation Between Knee Pain and Running?

How to Run and Avoid Knee Pain

Dr. Marc Jacobchick says, “The physical demands of most sports on our bodies, particularly the knees, cannot be overstated.”

The question is what are the specific physical needs of the sport and how can physical therapy help knee recovery.

From the track to the field, various sports place differing levels of strain on our knees. Predominantly, sports characterized by running, such as tennis, soccer, baseball, and football, have a pronounced impact. But the fact is that virtually all sports, from gymnastics to the less obvious golf, demand specific strengths and mobility centered around the knee – though it is running that gets the most attention when we think about knee pain.

Fundamentally, any sport or exercise characterized by running, abrupt directional shifts, sprinting, or vaulting necessitates robust and resilient knees.

Is there a correlation between knee pain and running?

There are many misconceptions about knee pain. One of these is that running and lifting will inevitably lead to knee pain, injury, or arthritis.

“The reality is that it depends on many factors,” Marc says. “These include existing knee injuries, trauma, or the intensity of the exercise.”

To vilify running or weightlifting as universally detrimental to knees would be an oversimplification. A generalization that helps no one.

“We can’t say that running is bad for knees or that lifting is harmful. Like with any exercise, the devil is in the dosage. If you jump into high-intensity activities without proper preparation or if you already have knee issues, then yes, it’s possible for knee pain to worsen. However, we shouldn’t dismiss running or lifting altogether.”

While some research suggests that extremely high levels of running may be associated with an increased risk of arthritis, these incidents are not as prevalent as the instances of arthritis in sedentary individuals.

The truth lies somewhere in between: the intensity and duration of the activity matter immensely. It’s crucial that we understand the link between pain and performance.

If you dive headlong into arduous activities without adequate preparation, or against a backdrop of pre-existing knee concerns, exacerbation of pain is plausible. But it is an overreach to entirely repudiate the benefits of running or lifting. 

The conclusion can only be that drawing a correlation between physical activity levels and arthritis is intricate, and neither extreme of the activity spectrum offers a foolproof arthritis shield.

How to run and avoid knee pain

Setting the record straight on knee health demands dispelling myths and adopting a methodical approach. Central to this is to understand that moderation and progressivity are pivotal. Though exercise is essential for healing injuries, aspiring runners, for instance, needn’t set marathon ambitions straight away. 

“You don’t have to jump straight into a marathon,” Marc says. “Begin with a 10-minute walk and progressively build up to jogging and then running a 5k. The adaptive process of the body can be harnessed to your advantage.”

Surprisingly for many, strategic activity and carefully selected exercises can promote joint health. By consistently subjecting the joints to appropriate levels of load, maintaining an optimal weight bracket, and engaging in the right exercises, you can strengthen your joints as well as your muscles.

Another significant factor is weight management. Indeed, this has been proven to be one of the most effective ways to reduce stress on the knees and alleviate knee pain.

“The conclusion is that it’s crucial to find the right balance. We must gradually build up the intensity of activities to promote joint health and overall well-being,” says Marc.

To achieve this, you should be seeking to personalize the approach to your bodily health. We’re all different, and your lifestyle, activity needs, and propensity to pain are unique to you. This is why we always start with a full body evaluation, and then continue to assess progress in every session.

Our goal is to incrementally intensify activities, underpinned by an informed approach, to unlock not only stronger knees but a myriad of other health benefits, too.

Take the first step to full knee recovery And a fully improved you. Book a comprehensive 90-minute body evaluation with Reload.