Does running the wrong way really cause knee osteoarthritis?

How to protect your knees from running to avoid the risk of osteoarthritis

These days, you see health-conscious people everywhere. The wellness trend is on the rise, and as the situation returns to normal, urbanites have begun to resume outdoor activities, including running. When it comes to running, there are many types to choose from: marathons, trail running, or just casual exercise. However, many people believe that running affects the knees, viewing it as an exercise that subjects the knees to too much impact. So, does running really cause knee osteoarthritis?

Does running for exercise really affect the knees?

Normally, running for exercise requires various organs of the body to work in coordination, and the same is true for other types of exercise, which require movement of multiple parts, including the spine, hips, and knees. Running, in particular, places extra emphasis on the ankles and joints in the feet because they have to handle more weight or impact from movement than usual. If you run the wrong way, it can cause you to feel pain or a sharp ache in your ankles, making you not want to use running as a form of exercise ever again.

According to research by Eliza Chakravarty from Stanford University, which is referenced in an article by Nakhonthon Hospital, a study of 45 runners compared to 53 non-runners over 18 years found that the rate of knee osteoarthritis in the runner group was 20% lower than in the non-runner group. Perhaps running is not the cause of knee osteoarthritis after all?

This is further supported by another study published in 2013 by Paul Williams, who studied approximately 74,752 runners compared to 14,625 walkers. The study found that people who ran more than about 2 kilometers per day had a lower rate of knee osteoarthritis, and those with knee problems were actually more prevalent in the group that walked than in the group of runners.

However, this does not mean that every runner will avoid injury entirely. There are still conditions that occur after running (referencing information from Phyathai Hospital), such as:

• Front knee pain
The cause of the injury is the cartilage of the patella rubbing against the femur. This is a common injury among runners known as "Runner’s knee." Patients experience pain around the kneecap when bending the knee, which flares up particularly when walking up or down hills or stairs.

• Outer knee pain
This is caused by friction between the side of the thigh and the outer knee bone. The cause is usually associated with distance running, such as marathons or trail running, because muscles become fatigued from running up and down steep paths or on hard surfaces for long periods. If your running shoes do not provide proper support, you are even more likely to get injured.

• Back pain
This condition doesn't require running; even walking for a long time can cause it, right? In beginner runners, back pain, especially in the lumbar region, often occurs, possibly due to leaning too far forward while running or staying tensed for long periods.

In conclusion, running is not the cause of knee osteoarthritis. In fact, running can reduce the rate of its occurrence because, medically speaking, each step of running applies pressure to the articular cartilage, which acts like a sponge to absorb shock in the ankles or knees. However, after heavy exercise, the body needs a recovery period of 1-2 days to rest and repair the wear and tear from running activities.

How to protect your knees from running and avoid the risk of osteoarthritis

Adjust your running form: Do not overstride. Keep your head aligned with your torso—do not look down or up—and keep your eyes fixed straight ahead. Keep your body naturally upright without straining to keep your back straight. Arms and shoulders should swing naturally in harmony with your feet. Keep your feet and ankles pointing straight ahead without twisting to either side, and control the weight distribution on your ankles to ensure maximum protection.

Warm up every time before running: This warms up the body and allows the ankles to shift into "mode" to prepare for running. If you just start running suddenly, you may suffer a serious injury.

Choose your running surface: The surface you choose to run on has a direct impact on your ankles and knees. The surface should be even and not overly tilted so that both ankles can be used equally. Alternatively, a synthetic rubber track can help. Nowadays, there are many facilities available with good-condition rubber tracks indoors, which also help protect you from sunlight or heatstroke.

Choose the right shoes: Today, there are innovations in health footwear, running shoes, and gear designed to support various activities. Running shoes are further categorized by model—whether for trail running or marathons. Basic tips for choosing running shoes include:

1. They must fit the shape of your feet perfectly; don't buy them too tight or too loose for effective running.

2. Choose a model with excellent shock absorption, such as those made with foam material.

3. Don't let design be the priority; choose shoes that are lightweight and breathable.

4. The soles must be appropriate for the terrain you will run on because different running locations or types of running require different shoe support.

5. Shop at the right time—ideally in the evening, as your feet are at their largest at that time. This ensures you get the right size and accounts for foot expansion.

For all of this, you can consult with shoe experts from Rev Runnr through any channel. If interested, feel free to visit any of our 15 stores to browse for your new favorite pair. We guarantee a shopping experience that is better than anywhere else, and that all products are 100% authentic. You can contact us for more information using the details below.

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