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Can I Run With Knee Arthritis?

By Ehren Allen, DPT/Certified Orthopedic Manual Therapist

There are a lot of myths about whether running is bad for the knees.  As a physical therapist and a runner, I deal with the question, “can I run with knee arthritis?” frequently.  The answer to this question is not black and white because there are many factors that influence arthritis in the knees.
image a woman running with knee arthritis.

image a woman running with knee arthritis.

 The Meniscus

The knee has cartilage on the surfaces of the joint which helps to absorb the shock.  There are also 2 “C-shaped” pieces of cartilage called meniscus in the knee.  These help to absorb the forces of weight-bearing and running in the knee.  The knee is designed to absorb the shock of running when it is functioning properly.
image of anatomy of knee cartilage and meniscus

image of knee cartilage and meniscus.

Arthritis in the knee occurs when cartilage starts to break down.  When this happens there may be knee pain at times.  However, current research shows that continued running does not make osteoarthritis worse.  A study in Clinical Rheumatology in 2018 showed that continued running did not cause an increase in structural changes in the knees with osteoarthritis in people over 50 years old.  In fact, those who continued on a self-directed running program actually showed improved symptoms and no significant changes in knee structure on X-ray.
Should I Run if my Knees Hurt?

Running through pain is not a good idea.  Pain is your body warning you that something is wrong.  However, it is important to identify what type of pain you are feeling.  Muscle fatigue and burning can be a normal feeling with a good workout.  Sharp pain, pinching, or deep aching are signs that there may be inflammation in the knee that needs to be addressed.

Often, knee pain with running is caused by improper running techniques.  Common issues that can cause pain with running may include:

  • Excessive foot pronation.
  • Weakness in the muscles around the hips and core.
  • Planting the foot too far in front of the body.
  • Running too far or long.
  • Improper footwear.
  • Excessive body weight.

Should I Start Running with Knee Arthritis?

While proper and healthy running does not seem to cause or increase knee arthritis, it is not for everyone.  It depends on your overall health, conditioning, and the severity of arthritis in your knee.  With severe pain in the knee, it is not a good idea to start running.  Arthritis in the knee has different stages of severity.  In severe cases, there is no cartilage left to absorb the shock with weight-bearing and running.  This means that the bones will pound against each other with every step.  This may cause severe pain and complications.  Other forms of exercise may be better in these situations, such as cycling or swimming.

image of X-ray of severe knee osteoarthritis.

image of X-ray of severe knee osteoarthritis.

If you have less severe arthritis in the knee but have never been a runner, it is important to start slow.  Cross-training is important.  Strength and weight-bearing exercises can help to train the muscles to stabilize the body for proper running.  Using a stationary bike may help to prepare the body and knees for running as well.  Short and slower runs are a good way to start.  Build up gradually and allow the body to adjust to the new exercise.

Proper footwear is vital for running.  Find a running store that specializes in running shoes.  A good running store will have trained staff to help evaluate your running pattern and help you find the right shoe for you.  Physical Therapists and Athletic Trainers can help with footwear as well.  In some cases, custom orthotics may be needed to help support the foot and help the knee.

For new runners, a running analysis can help you learn to run with proper technique.  A running analysis allows running experts to watch your running pattern on a slow-motion video.  This allows them to give advice on specific exercises and changes that may help you avoid issues and pain with running.

To schedule with JOI Rehab for physical therapy, please call 904-858-7045.  To learn more about Direct Access to Physical Therapy without seeing an MD, please read this ARTICLE.

For more information for beginning runners, this article with 5 Tips for Beginner Runners may help.

How Do You Fix Knee Arthritis?

image of Man suffering with knee pain and knee arthritis.

Image of a man suffering from knee arthritis.

Knee arthritis symptoms can vary.  Some have mild pain in the knee at times.  Others have severe pain, deformity, and loss of function and independence.  Proper exercise is vital to manage most arthritis issues.

If you have arthritis pain that is limiting your life or your running, the Jacksonville Orthopedic Institute is here to help.  JOI offers the most innovative and comprehensive care in the industry.  With highly specialized surgeons who perform minimally invasive knee surgeries to the most technologically advanced knee joint replacements, JOI has the answer for you!

JOI also offers some of the top physical therapy care in the country to help you get back to running…and to your life!

With telemedicine visits and ASAP Fracture and Injury Services now available, the answer to your knee arthritis has never been closer!

To learn more about knee joint replacements, this video may help.  Related Article: Choosing the Correct Running Shoe by JOI Rehab. 

If you would like to schedule an appointment with JOI, please call JOI-2000 or click the link below.

Book An Appointment with a JOI Physician.

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Ehren Allen, DPT, COMT

Image of Ehren Allen, DPT, COMT – Content Writer


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