What the evidence actually shows

A very common concern in clinic is:

“I’ve stopped running because I was told it will damage my knees.”

However, current research does not support the idea that recreational running automatically causes knee damage or leads to osteoarthritis. In fact, for many people, running can be neutral or even beneficial for knee health when managed well.

Running and knee health

Our joints are designed to handle load and movement. When training is appropriate, the body adapts and becomes stronger.

Running can help:

• Strengthen muscles around the knee (quads, hamstrings, glutes, calves)
• Improve joint stability and shock absorption
• Support cartilage health through regular movement
• Contribute to healthy body weight, reducing joint stress

When problems usually happen

Most running-related knee pain is not due to “wear and tear”, but rather load management issues, such as:

• Increasing mileage too quickly
• Inadequate strength or conditioning
• Poor recovery between sessions
• Movement control issues (e.g. hip/knee alignment)
• Unsuitable footwear

How to protect your knees

• Increase training gradually (avoid sudden spikes)
• Include regular strength training
• Warm up before running and recover afterwards
• Build capacity in hips, quads, and calves
• Address niggles early rather than pushing through pain

 Conclusion: 

Running itself is not the problem for most people. How it is programmed and supported matters far more.

With sensible progression and strength work, many people can run safely and confidently for years.

If knee pain is limiting your running, physiotherapy can help identify the cause and guide a safe return to activity.

Contact our physiotherapy team to find out how we can help.

Author: Adam Dolling, Senior Physiotherapist. HCPC Registered PH142971

Disclaimer: The information provided is for general guidance only and is not a substitute for individual assessment or clinical advice. Please consult a qualified health professional for personalised care.