Does Running Cause Knee Arthritis?
Running is a fantastic way to improve cardiovascular, respiratory, musculoskeletal, and mental health. It’s convenient, cost-effective, and accessible to most people.
However, some people worry that running might cause knee osteoarthritis. Let’s look at what the evidence tells us.
How the knee handles running
Running does create compression forces in the knee joint of up to 3-5 times your body weight. Fortunately, knees are designed to handle this:
Knee joints are lined with cartilage and lubricating fluid to reduce friction.
Surrounding muscles absorb and distribute impact forces.
Studies show that in a healthy knee, cartilage recovers to its pre-run state within 24–48 hours after high-intensity running.
What the research says
A 2017 study compared recreational runners, competitive runners, and sedentary individuals:
Recreational runners: 3.5% had knee osteoarthritis
Sedentary individuals: 10.9% had knee osteoarthritis
Competitive runners: 13.5% had knee osteoarthritis
Key points:
Recreational running appears protective for knees.
Long-term, high-intensity running (>15 years) may slightly increase risk.
Sedentary lifestyles are associated with a higher risk of knee arthritis compared with moderate running.
Takeaway
Recreational running is generally safe and beneficial for knee health. Gradually increasing load over time helps bones, cartilage, and muscles adapt and become more resilient.
Learn more about our Top 5 Tips for Preventing and Managing Knee Pain.
If you experience knee pain while running, it’s important to seek professional advice. A physiotherapist can help assess your knee, manage symptoms, and guide you with a tailored plan to reach your running goals safely.
