If you have ever experienced knee pain during or after running, you may have wondered, "Is running bad for my knees?". The reality is that running can be beneficial for your joints, but there are some considerations to be made. In this blog, we would like to tell you more.
Causes of knee pain while running
With every step you take while running, whether on the ground or on the treadmill, your feet are the first point of contact. Your feet bear the responsibility of absorbing and distributing the impact, which is equivalent to three to four times your body weight.
This impact causes a lot of pressure on your knees. However, this pressure does not make running bad for your knees. The most common causes of knee injuries and knee pain are: overuse, incorrect footwear, incorrect technique or pre-existing conditions that make you more susceptible to injury.
You can run regularly, several times a week, but it is important to build it up. For beginners, running 1-2x a week is more than enough, with enough rest and recovery in between these sessions. Experienced runners can increase their training volume, but it is still essential to recover sufficiently between running sessions.
Optimal running posture for healthy knees
The way you run can significantly affect the strain on your knees. Follow the advice below to avoid knee pain and injuries caused by incorrect running posture:
- Avoid excessive strides: this forces your legs into a stretched position. This means your knees are not bent when you land and are less able to absorb the impact.
- Pay attention to your foot landing: try to land on your mid-foot. Coming down on your heel increases the pressure on the patellofemoral joint. This increases the risk of knee injuries.
- Wear the right running shoes: running shoes with enough cushioning to absorb the impact will reduce the pressure on your knees.
Knee problems: when it's better to refrain from running
If you go running and get knee pain, stop immediately. Running with bad knees can lead to injuries. It can be difficult to skip running, but taking a day's rest can save you from a long-term injury.
If your knee pain does not go away or gets worse, we recommend making a doctor's appointment. We also advise against running to people with certain joint conditions, such as knee osteoarthritis. For these people, it is wiser to walk or cycle. Wearing a knee brace can provide additional support for this.
