Does Running Cause Knee Arthritis? A Sports Medicine Doctor’s Perspective

The Truth About Running and Knee Arthritis

Contrary to popular belief, running does not cause knee arthritis in healthy individuals. In fact, studies have found that recreational runners have a lower risk of developing knee osteoarthritis (OA) compared to sedentary individuals. Key findings include:

• Long-term studies show no increased risk of knee OA in non-elite runners.

• Moderate running may actually protect joints by maintaining cartilage health and reducing obesity-related joint stress.

• Elite-level runners with extremely high mileage may have a slightly increased risk, but this is not the case for most runners.

Why Running is Not the Enemy

Several factors contribute to why running is unlikely to cause arthritis:

1. Cartilage Adaptation: Running stimulates cartilage to strengthen and adapt, reducing the likelihood of degeneration.

2. Weight Management: Running helps maintain a healthy weight, decreasing joint stress and lowering arthritis risk.

3. Muscle Strengthening: Running strengthens muscles around the knee, improving joint stability and reducing wear and tear.

Factors That May Increase Knee Arthritis Risk

While running itself doesn’t cause arthritis, certain factors can contribute to joint issues:

• Poor biomechanics (e.g., overstriding, muscle imbalances, or weak glutes)

• Previous knee injuries (e.g., meniscus tears or ligament damage)

• Excessive high-impact mileage without proper recovery

• Genetic predisposition to osteoarthritis

How to Protect Your Knees While Running

To ensure longevity in running and joint health:

• Strength train to build supportive muscles, especially the glutes and quadriceps.

• Maintain proper running form to reduce unnecessary joint stress.

• Vary your surfaces—mixing road, trail, and treadmill running can distribute impact forces.

• Listen to your body and address pain early to prevent chronic issues.

Conclusion

Running alone does not cause knee arthritis and may even help protect against it. The key is proper training, strength work, and recovery. For most people, recreational running is a safe and beneficial activity that supports joint health rather than harms it. If you experience persistent knee pain, consult a sports medicine professional to assess biomechanics and address potential risk factors.

At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including exercise counseling and physician services to assess your risk for injury and assist in your performance goals.

Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.