Bad knees and running?

[Wanderingrunner]

I am wondering how many people keep running with poor knees. I am now 62 years old and started running 3 years ago. One knee has always been bad and since I was fitted by a ‘running shop’ I now have mild arthritis in the other knee. Some say running stimulates the cartilage and helps others say you should run.

[Annieapple Administrator Graduate]

🍏There are many runners here with knee problems of some description but no two persons are alike. We all come with different medical backgrounds, medications for other things etc. The only persons who can give you that advice are your GP or a Physiotherapist! Please don’t run with pain unless you have had it checked out!

[Wanderingrunner in reply to Annieapple]

Thank you, I agree but I have had conflicting advice from my GP and Physio. So I thought I would ask.

[Annieapple Administrator Graduate in reply to Wanderingrunner]

🍏That’s a difficult one! Then perhaps you need to take the advice of the one that you feel more comfortable with…

If you are running really slowly & either knee feels really painful then I wouldn’t recommend continuing the run… if the pain comes after the run then take extra rest days…. I am sure you have strengthening exercises from the physio… Only you can really judge whether the running is making your pain worse.

🥲I feel for you! I too have arthritis but in my hips..slow running is great .. if I do have extra pain during or after I take extra rest days until it’s sorted.. as I progressed in my running this seldom happens now… in fact running has helped me & my GP encourages me to keep going..

Do let us know how you get on!

[John_W Graduate Ambassador in reply to Wanderingrunner]

Would I be right in guessing the GP advised against running whilst the physio encouraged it?

[Wanderingrunner in reply to John_W]

Yes, correct!

[John_W Graduate Ambassador in reply to Wanderingrunner]

Have a look through my posts on knees and running.

And also look up the work by JF Esculier on running and knee OA.

[Oldfloss Administrator Graduate]

Please do as Annieapple suggests..do get it checked out... once the diagnosis is there, you have a starting point and will get some expert advice; then we may be able to help you think of moving forward in an enjoyable way

[AKatieD]

I found that professional advice was so very poor from gp, physio and consultant levels that I would advise that you have to do your own research and work out your own best course. They will all insist they know best, especially the ones that don't.

My example was that all 3 said I should stop running and wait for knee replacement in a few years as I had developed osteoarthritis. I tried a number of supplements unsuccessfully.

Then research showed that HRT helped cartilage regeneration in menopause and so I found a consultant to prescribe (gp hopeless on this) and now run (very slowly) pain free.

[Teresa1632 Graduate]

As others say, listen to your own body. I have arthritis in both knees, and race a half marathon every month, and have run two marathons. (Started running at 60, now approaching 67). Knee strengthening exercises, as well as core strength help. I sometimes strap my knees up with kinesiology tape which provides support, (but that could be a placebo effect!) . I'm lucky that I have a GP who is a runner and a football medic, and certifies me fit to run internationally.

So, try out different tactics and techniques, you'll find a strategy that works for you. Good luck! 🏃‍♀️🏃‍♀️

[Wanderingrunner in reply to Teresa1632]

Thank you that is so encouraging and helpful. And amazing achievements for you x

[Sumandigital23]

Running can be difficult if you have poor knees. Running's high-impact nature could make knee pain and stiffness worse. Think about low-impact options like cycling or swimming. If you still want to run, go for cushioned shoes, gentle terrain, and a slow pace. Put emphasis on performing a suitable warm-up and cool-down as well as strength training to support knee stability. Pay attention to your body, and if pain persists, seek medical advice. To maintain the health of your joints over time, remember to modify your routine to preserve your knees.

[Wanderingrunner]

thank you

[Fasterthanshizu Graduate]

I started running with bad knees, in fact largely because of bad knees.

When I first saw my GP he referred me for an MRI to work out exactly what was wrong. He diagnosed arthritis and recommended avoiding impactful exercise. Over the following years my fitness declined, legs atrophied and knees clicked alarmingly.

After reading reports of some more recent research and getting more and more frustrated with my declining fitness, I saw a sports physio. They advised that stronger leg muscles (esp quads) would support the knee joint better and improve symptoms. Elsewhere, I've read that joint cartilage has poor vascular supply, so it benefits from motion to bring in nutrients and oxygen and to remove waste products.

I did their boring knee strengthening exercises, then C25K, then very cautiously increased the distance. I'm now doing half marathon distances pretty comfortably, my knees no longer click and I can jump down off a chair without collapsing in a heap. Very pleased. It worked for me.

Of course my bad knees aren't your bad knees, but it would seem well worth getting specialist advice. For muscles and gristle I find physios have a better understanding than GPs. The research has advanced a lot in the last decade, and GPs have a lot to try to keep up to date with.

[Wanderingrunner in reply to Fasterthanshizu]

Thank you so much for sharing. That’s so encouraging. I will get out my running shoes again. Thank you again

[Vespina Graduate]

I have / had a slightly temperamental left knee. A decent physio found the issue which is a weak glute / hip which means my hip drops, putting pressure on my knee. A lot of physio and strength work later, it’s getting better and stronger.

So I’d definitely recommend seeing a physio because sometimes other parts of your body are transferring pain to weak spots elsewhere.

Good luck with everything, take it easy and listen to your body. Always best to do that rather than push on and get injured (I speak from experience).

[Wanderingrunner in reply to Vespina]

Thank you