Will Running Destroy My Knees?

A common myth among distance runners is that over time, running will eventually destroy your knees, forcing you to undergo painful replacement surgery. While there is little evidence for that, it is true that runners’ knees often hurt. Today, Core PT is going to look at the causes of achy runner’s knees, and what you can do about it:

1. Higher body weight
   Excessive body weight can impact the legs while running, as it gives the knees more force to absorb. In fact, it running puts up to five and a half times your body weight on your knees. While we don’t discourage overweight individuals from running, we do recommend some precaution. Start off with lower mileage initially and incorporate low-impact cardio exercises such as bicycle or elliptical.
2. Body Mechanics
   The way in which we run can also have a major impact on our knees. Because it is such a repetitive action, if the mechanics are off even a little it can make a huge impact on our knees.When making contact with the ground, the ideal form is to have the knee flexed and the foot under the trunk of the body. Runners get into trouble when their foot strikes the ground way out in front of the trunk, since this doesn’t distribute the impact evenly.

   One way to overcome this is to work on strengthening your core and trunk. Having greater control over that area of your body can reduce the amount of knee pain felt during the run.

3. Poor equipment.
   Running on pavement or brick can increase your knee pain; if you can, use a track, grass or a treadmill for your surface.The state of your running shoes can also make a significant difference in the amount of pain you feel post-run as well. If it’s been a while since you’ve replaced them, it might be time to start shopping.

If you are still experiencing knee pain after following the above tips, don’t hesitate to reach out to one of our experts. In the state of Iowa, most insurance providers don’t require that you have a doctor’s referral to see a physical therapist. If you’re ready to end your back pain, make an appointment with us today!