From the Guidelines
Running on a treadmill can be safe for your knees when done properly, but it does create impact forces that may affect joint health over time. To minimize knee stress, use a treadmill with good shock absorption, wear proper running shoes with adequate cushioning, maintain good running form (avoid overstriding), and gradually increase your running duration and intensity. Alternating between running and walking can reduce cumulative stress on your knees. If you have existing knee problems, consider lower-impact alternatives like elliptical machines or stationary bikes. The cushioned surface of a treadmill actually provides better shock absorption than concrete or asphalt, potentially making it easier on your joints than outdoor running. However, the repetitive motion pattern on a treadmill can sometimes place more consistent stress on the same areas compared to varied outdoor terrain. Listen to your body and stop if you experience knee pain during or after treadmill running. Strengthening the muscles around your knees through exercises like squats and lunges can help provide better joint support and reduce injury risk during treadmill workouts.
Some key considerations for running on a treadmill include:
- Starting with a slower pace and gradually increasing intensity and duration
- Using a treadmill with good shock absorption and wearing proper running shoes
- Maintaining good running form and avoiding overstriding
- Alternating between running and walking to reduce cumulative stress on the knees
- Considering lower-impact alternatives for individuals with existing knee problems
According to a recent study published in The Lancet Rheumatology 1, therapeutic exercise, including running on a treadmill, can have a positive effect on pain and physical function in individuals with knee osteoarthritis. However, the magnitude of the overall effect was small and of questionable clinical importance, particularly in the medium to long term. Another study published in Sports Medicine 1 found that running on a treadmill can result in reduced peak tibial acceleration and lower tibial in vivo strains and strain rates compared to running overground.
It's also important to note that individual factors, such as age, BMI, and radiographic disease severity, do not appear to moderate the effect of exercise on pain and function in individuals with knee osteoarthritis 1. However, individuals with higher levels of osteoarthritis-related pain and disability may benefit more from exercise therapy 1. Overall, the evidence suggests that running on a treadmill can be a safe and effective way to improve knee health, but it's essential to take steps to minimize knee stress and listen to your body to avoid injury.
From the Research
Effect of Treadmill Running on Knee Joints
- The effect of running on a treadmill on the knee joints has been studied in various research papers, with some focusing on the impact of compression running pants 2, bone turnover markers 3, and intensity-dependent effects on articular cartilage 4.
- A study published in 2022 found that wearing compression running pants during treadmill running was associated with higher knee proprioceptive acuity, which may reduce the probability of knee injury 2.
- Another study from 2000 investigated the effects of repeated endurance running on bone turnover markers and found that energy restriction, rather than running itself, was associated with negative effects on bone remodeling 3.
- Research on a rat model in 2013 suggested that treadmill running with low-to-medium intensity had a positive effect on articular cartilage, while high-intensity running had a negative effect 4.
- Other studies have focused on the effects of treadmill running on spatial learning and memory performance 5, and bone mineral density and quality in type 2 diabetic animal models 6, but these are not directly related to the effect on knee joints.