4-Myths About Running and Knee Pain

I think a bunch of us out there are looking for fitness options that do not require equipment and running is a pretty low investment option. Maybe you’re new to this exercise form or maybe you’re a lifelong runner, either way, here’s 4 common myths we hear about running and knee pain.

1. Running is bad for your knees

   Running is not inherently bad for your knees, in fact some research states that it can be good for your joint health.  The reason running is perceived as bad for your knees is usually because there is an underlying issue that running brings out.  There is a saying we run to be fit but most of us aren’t fit to run.  This just means that running is a complex, dynamic activity and requires control of moving parts as well as central or trunk stability.  There’s a difference between being able to run and being able to run well and safely, BUT this does not mean we running is bad for your knees, correlation is NOT causation.   

2. Static stretching will help prevent injury

   There is no sound evidence to support that static stretching will prevent running injuries.  I have seen a lot of runners and most of them complained of hamstring tightness and would stretch their hamstrings before running, after running, on off days, but the truth is static stretching is not effective.  Dynamic stretching is a more effective form of stretching, you loosen up the muscles while also lubricating the joints with movement.  Try some leg kicks or a light jog with butt kicks/knees up.  I personally like the walking hamstring stretch, I add in an arm circle to get the shoulders mobile as well. 

3. You have to be a ___foot runner to avoid injury

   Insert fore- or mid- in the above space, (I’ve rarely heard a runner say they should be a hind-foot striker, but if you have, then that applies too!).  Where you strike the ground can be important, but we sometimes put too much stock in this part. We need to look at how your foot is hitting the ground and what is happening at the knee, hip, trunk, head, and shoulders before drastically changing someone's foot strike.  And yes, it may be that trying to strike the ground with more of the fore- or midfoot could improve your running and reduce pain, but it is just one piece of the puzzle and not a “one-foot-strike-fits-all” deal.  When doing a video analysis of someone's run I take into account cadence, knee angle as the heel hits, pelvic alignment as the weight is transferred from one foot to the other, arm swing in relation to the mid-line of the body and forward trunk lean.  All of these factors are important TOGETHER.     

4. You need to have an orthotic to protect your knees

   This is similar to the above.  When people complain of knee pain, a quick response is “well you must have flat feet and need an insert in your shoes”.  For some this is true, but this is not always the case.  Yes, you want to have a good pair of shoes for running and cushioning is important, and knowing if you have a flat foot is useful information.  When I do an evaluation for runners, I look at their resting foot position and then what happens when they move, I also like to determine what type of foot they have, is it rigid or mobile? If you give someone an insert and they have more of a rigid foot then the orthotic may end up bothering them or causing other issues. It is more important to determine what is happening throughout the whole lower limb and address those issues. The best protection for your knees is a well balanced muscular system that can handle the loads put on it while running.  

Long blog post made short: Running is NOT bad for your knees, but it is a complex and dynamic activity that requires coordination between a lot of moving parts.  

If you’re an avid runner or just starting out and are looking for some guidance, give me a call!  I’m here to help you reach your fitness goals and run healthy!