By David Freeze
The real scoop on running and your knees!
The old adage has been around for years! Here is one of the variations, “Running will ruin your knees!” Not so, according to the latest data available on running’s biggest myth. The medical and physical therapy folks see many more problems from knees that aren’t on a regular exercise program.
Research consistently shows that running does not cause knee osteoarthritis and that runners are no more likely to develop knee or hip arthritis than non-runners. In fact, in some cases running seems to lower the arthritis development. Running stimulates fluid movement in the knee which helps nourish cartilage and maintains joint function. Harvard Health and the Cleveland Clinic concur on this.
In our beginning runners classes, we spend a classroom session on proper running form. Calling the body an engine, I tell the participants that we want to make it function in the smoothest and most efficient way possible. Proper mechanics include posture, arm swing and stride length. Also important is how the foot strikes the ground. For most distance runners, the best foot strike includes a light landing on the heel, then the biggest impact as the whole foot is on the ground. By doing this, the impact will be spread across the whole foot and not too hard on the heel or forefoot. Injuries, including the knee, occur when the foot strike isn’t correct. After the biggest impact comes across the whole foot, then the proper stride concludes with a light liftoff underneath the big toe. Never push your stride to be longer but do concentrate on quicker turnover or cadence if your goal is a faster speed.
Good shoes are an important factor, and especially the right shoes for your own feet and the running goals you have. If your goal is distance running, don’t buy racing flats or shoes made for sprinters. Never buy cheap box store shoes. I had one pair in my life, and it was my first and last. The more you run, the better you will be able to tell when your shoes are ready to be replaced. One tipoff for me is that the outside of my knees start to ache late in a run. And finally, make sure the shoe fits.
While running itself is generally safe, knee pain or injury can often result from increasing mileage too quickly. Make your increases less than 10% per week. My only major knee pain has come from increasing too fast and occasionally from running on uneven surfaces. Choose softer surfaces on occasion like trails, grass or cushioned treadmills if you feel knee twinges.
For most people, running is safe for the knees and may even strengthen joint structures over time. Knee injuries are more often linked to overuse, poor technique or inadequate recovery rather than running itself. By following proper training practices and paying attention to form and footwear, runners can enjoy the cardiovascular and musculoskeletal benefits of running without increasing their chance for knee injury.
My last tip has become more relevant to me and others who have lots of running miles. As we get older, spend less time sitting for long periods. Those well-used knees do get stiff much quicker as we age. Good luck for healthy knees and happy running!
Speaking of those running miles, my broken back still seems like a recent thing to me. It happened on May 15, 2024. I saw Jessica Livengood this past Wednesday, she’s one of the angels who made the pieces fall into place for my recovery. Jessica, along with Registered Nurse Erica Martin and back specialist Dr. Eugene Eline, and a boatload of prayers got me back to running. I realized after seeing Jessica that I have 2,750 miles since returning to the roads. I can never say thank you enough to these people and for the many prayers.
Remember that the burn ban is in place, critical because we are in severe drought here. Make sure it’s lifted before any burning.
We’ll talk about some great May races next week and the results from the huge WRBTA 5K on Saturday, April 18! Look for them and more events at www.salisburyrowanrunners.org
