Staying Active with Knee Osteoarthritis: Why Walking, Running, and Sports Are Safer Than You Think
If you’ve been diagnosed with knee osteoarthritis (OA), you may have been told to "take it easy" to avoid making your condition worse. The idea that physical activity—like walking or running—causes "wear and tear" on the knees has been around for years. But guess what? Research now tells us that this isn’t true! In fact, staying active can be one of the best things you can do for your knees.
Let’s dive into what the latest evidence says about walking, running, and recreational sports for people with knee OA.
Walking and Knee Osteoarthritis
Walking is one of the easiest and safest forms of exercise, and it turns out it’s great for people with knee OA. Studies show that moderate walking—like a brisk stroll for 30 minutes a day—does not cause further damage to the knee joint. In fact, regular walking may actually help preserve the health of your knee cartilage and improve your joint function over time.
Here’s why walking is such a winner:
- It helps maintain muscle strength around the knee, which supports the joint.
- It improves blood flow, bringing nutrients to the cartilage and helping it stay healthy.
- It’s accessible—no fancy equipment needed!
The World Health Organization recommends at least 150 minutes of moderate activity each week. For many people with knee OA, walking is a perfect way to meet that goal.
Running with Knee Arthritis: Friend or Foe?
You might assume running is a no-go for knee OA, but research says otherwise. Recreational running (up to 25 miles per week) is not associated with an increased risk of knee OA or its progression. In fact, recreational runners may have lower odds of needing knee surgery compared to non-runners.
So why does running get such a bad rap? It’s often because of the risk of injuries or overtraining, especially in competitive athletes running long distances (100+ miles per week). But for most of us, running in moderation is a safe and effective way to stay fit.
If you’ve never been a runner but want to try, start slow. Consider working with a physical therapist to ensure proper form and gradual progression.
Recreational Sports: It Depends on the Sport
Playing sports is a great way to stay active and have fun, but not all sports are created equal when it comes to knee OA. Some high-impact activities, like soccer or basketball, have higher injury rates, which can increase the risk of OA progression. However, low-impact sports, such as swimming, cycling, or doubles tennis, are generally safe and even beneficial for your joints.
The key is to choose activities that match your fitness level and avoid pushing through pain. If you’ve had previous knee injuries, your physical therapist can help you modify activities or suggest alternatives that minimize strain on your knees.
Why Staying Active Matters
Staying active with knee OA isn’t just about protecting your knees—it’s about improving your overall health. Exercise reduces pain, increases your mobility, and helps you maintain a healthy weight (which takes extra pressure off your joints).
The bottom line? Whether it’s walking, running, or playing sports, the evidence is clear: physical activity is not only safe for knee OA but also essential for keeping your knees as healthy as possible.
Tips for Exercising with Knee OA
- Listen to Your Body: Start with low-impact activities and gradually increase intensity. Pain is your body’s way of saying you’re doing too much.
- Wear Proper Shoes: Supportive footwear can reduce joint stress, especially during walking or running.
- Strengthen Your Muscles: Incorporate exercises to strengthen the muscles around your knee, such as squats or leg raises.
- Work with a Professional: A physical therapist can design a personalized exercise plan to keep you active without worsening your symptoms. They can also advise you on footwear and answer your questions about osteoarthritis.
Take the First Step Today!
Don’t let knee osteoarthritis hold you back. Walking, running, and recreational sports can all be part of a healthy, active lifestyle—even with OA. The key is finding activities you enjoy and doing them in a way that works for your body.
If you’re unsure where to start, a physical therapist can guide you toward safe, effective exercises tailored to your needs.
Let’s move toward healthier joints and a more active life—one step at a time
Written by Tiago Oliveira, Master's of Physiotherapy Student, in collaboration with River East Physiotherapy.
Reference:
Voinier, D., & White, D. K. (2022). Walking, running, and recreational sports for knee osteoarthritis: An overview of the evidence. Eur J Rheumatol, 1, 1.