Running May Not Be The Knee Killer You Think, Neurologist Reveals 7 Protective Tips

Running is often avoided by people who fear that repeated impact will eventually damage their knees or accelerate osteoarthritis. However, neurologist Dr Sudhir Kumar of Apollo Hospitals has challenged that common belief, saying the idea that running inevitably “wears out” the knees is one of the persistent myths surrounding osteoarthritis. In an X post on August 12, Dr Kumar highlighted the importance of regular physical activity for maintaining joint health and shared seven evidence-based ways people can protect their knees and hips. His advice comes amid a common concern among people considering running as part of their fitness routine, particularly those who worry that repetitive movement could increase the risk of joint degeneration.

According to Dr Kumar, staying physically active is generally important for maintaining healthy joints, rather than avoiding movement because of concerns about wear and tear. Running is a relatively accessible form of exercise that can improve cardiovascular fitness, support weight management and strengthen muscles around the lower body. Stronger muscles can help provide stability and support to the joints during everyday activities and exercise. One of the key considerations for protecting the knees is managing body weight. Excess body weight can increase the mechanical load placed on the knees during movement, potentially adding stress to the joints.

Maintaining a healthy weight through a combination of physical activity and a balanced diet can therefore form an important part of a long-term strategy for joint health. People who are new to running can also gradually increase their activity rather than making sudden changes to their exercise routine. Strength training is another important component of protecting the knees and hips. Exercises that strengthen the quadriceps, hamstrings, glutes and other muscles around the lower body can improve stability and help the body handle physical activity more efficiently. However, exercises should be performed with appropriate technique and adjusted according to an individual's fitness level and physical limitations.

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Choosing appropriate footwear and paying attention to running surfaces can also help make exercise more comfortable. Properly fitting shoes can provide support and cushioning suited to an individual's needs, while varying training intensity can reduce the risk of overuse problems. Rest and recovery are equally important, particularly for people who increase their running distance or frequency. Dr Kumar's broader message is that people should not automatically associate running with inevitable knee damage. Osteoarthritis is influenced by multiple factors, including age, previous joint injuries, body weight, genetics and other health and lifestyle factors. Running alone does not mean that a person will necessarily develop osteoarthritis, and regular physical activity can be an important part of maintaining overall musculoskeletal health.

At the same time, people experiencing persistent knee pain, swelling, instability or other symptoms should not simply continue exercising through discomfort. Such symptoms can have different causes and may require assessment by a qualified healthcare professional. Exercise programmes should also be adapted for people with existing joint conditions or previous injuries. The advice underscores the importance of taking a balanced approach to exercise and joint health. Rather than avoiding running because of the fear that it will inevitably “wear out” the knees, people can focus on gradual training, appropriate strengthening, weight management, recovery and good exercise habits. For individuals with specific medical concerns, however, personalised guidance from a healthcare professional remains important before starting or substantially changing an exercise programme.

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