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Is Running Bad for Your Knees? Joint Health 101


People often believe that running damages your knees. How can you avoid causing damage to your joints? Discover the latest science on joint health, and learn how to adapt your body to prevent damage to your knees. 

Are you more likely to get osteoarthritis from running?

Millions of people worldwide are affected by osteoarthritis, also known as degenerative joint disease. As the cartilage which cushions your joints begins to wear down, OA can develop. Although degenerative joint disease may be due to injury, it is most commonly a result of aging. Sometimes symptoms appear after 50. Osteoarthritis is characterized by stiff joints, swelling and/or soreness around affected areas.

Research shows that running can cause cartilage injury. Many people think that it will happen if you run on your hips and knees. BMI decreaseRunning has a positive impact on your joieHealth.(1, 2, 3)

Can I modify my running style to help my knees?

Running lowers your chance of getting osteoarthritis. But what about other knee injuries? How can you prevent them?

Runner’s Knee (IT Band Syndrome) Jumper’s KneeAnd Pes AnserinusThese injuries are most commonly sustained by runners in the knees. Begin by finding out why you are experiencing knee pain. Wherever it hurtsSo you know how to treat it.


First, give yourself a rest. Listen to your body. Recover your focus 

Assess Running formTo prevent developing knee problems, scan your entire body. When you run next time, take a look at your whole body to see if there are any issues. Don’t worry about being perfect, it takes time to relearn how to run in a healthy way. These steps will help you assess your technique.

focussing on the right knee posture

Here are 5 steps to improve your running form

Step 1. Look down. Step 1: Look down. Are your feet pointed in the same direction as you're running? Focus on getting your feet straightened if they are not. When you run, swollen feet place unnecessary strain on your knee joints.  

Step 2: Relax your knees and keep them slightly bent. Allow them to bounce along with you. Do not overexert yourself, straighten your legs or land on the heels. 

Step 3: Now, bend your body forward from the ankles. Keep your spine straight to the top. Consider imagining a straight line from the base of your skull to your spine.

Step 4: Turn your elbows 90 degrees and draw them behind you. This will propel you forward. Your arms should be active, and your fists free.

Step 5: Now, tuck in your chin and gaze straight ahead. Your neck should be long and your shoulders open. Relax your facial muscles and feel the power and grace in your body. 

Tip to help your knees

If you’re just Running is a sportBegin slowly. Gradually increase your distance. Give your body some rest days. Don’t overdo it. 

To support joint health, build muscle strength

Focusing on strength training for your lower body can reduce strain on your knee joints and hips. Includes Workouts for the lower bodyIncorporate glutes, quads, and hamstring muscles into your fitness routine. You can do this by following these steps: adidas Training appOffers a variety of exercises that target specific muscle groups. 

Variating the type of exercise you do makes it more interesting and also healthier. Cross-training with low-impact cardioYour body will be challenged by a new set of circumstances and you will have fewer injuries from repetitive strain. 

For joint support, run shoes

As a beginner runner, choosing the right shoes can feel overwhelming. When making a decision about the right shoes for you, there are many factors that should be considered, such as your pronation and where you will run. Please read the following. Our tips for choosing the perfect shoe 

man stretching his foot

Look for a moderately cushioned shoe with medium stability to allow you to feel connected to the surface you’re running on while also giving you adequate cushioning to absorb the pounding on your joints. 

The Barefoot runningThe idea behind this school of thought is that your body cannot learn how to run properly due to the artificial cushioning and stability provided by conventional running shoes. Running barefoot, or with minimal shoes can increase foot strength and reduce running costs. Start slowly and land gently if you want to try barefoot running. 

Run for Your Joint Health

Are running and your knees bad? It is not. Statistics show that runners have a lower chance of getting osteoarthritis in the knees than those who don't run. So, lace up your shoes – or take them off if you’re ready to give barefoot running a try – and get started. You will see a difference in your knees if you run regularly and do cross-training and strength exercises.

adidas running shoe tracking bann