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The_Inquisitor's avatar

What should I be doing to prevent damage to my knees in the present and the future caused by running/ jogging?

Asked by The_Inquisitor (3158points) July 9th, 2009

So, i guess i have heard before that running damages knees, i just never really took it into much consideration seeing as i always thought of running as a great exercise. I was just reminded today. Now i’m afraid that i may be causing unwanted injuries for myself.

Since this summer started, I have been jogging quite often and obviously more than i used to. I started off with a mere 20 minutes a day, then 30, and now 40 minutes starting yesterday. After my 40 minute jog yesterday, i noticed my knees were a bit sore or felt out of the ordinary. And i just finished my 40 minute jog today on my treadmill and i have the same feeling in my knees. A “the Simpsons” episode was what i was watching as i was jogging on my treadmill, and it mentioned damaging knees by running, and that’s when it hit me… the question was “Am I damaging my knees right this moment?”

Is my jogging transition from 30 minutes to 40 minutes too much? Should I be feeling this weird soreness in my knees? How do i not damage my knees in the long run? What will happen in the future from all this jogging/ running that I am doing everyday?

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17 Answers

Facade's avatar

The only way I can think of is to stop jogging. Maybe try swimming instead. Don’t ruin your joints. You’ll regret it later.

lilgiraffe's avatar

Have you explored the pose method? It is supposed to help reduce strain and energy through the way you position your body and exert force. link

YARNLADY's avatar

Wear the correct shoes for the surface you are running on, and don’t do it when you are tired. Talk to your doctor for tips and ideas based on your personal needs.

ragingloli's avatar

drink alot of milk. it strengthens the bones

rooeytoo's avatar

I just finished reading a book that feels that the extra padding in the heels of modern running shoes is to blame for the many injuries. It says you should run in cheap shoes with less padding or run barefoot and you will never have problems. I have heard this and similar theories many times. The elevated heel changes the whole dynamic of running.

I run in racing flats, has some padding but not too much. And I am 64 and have been running since I was in high school. I think it strengthens your knees and joints and keeps them working longer.

If you are overweight though, start easy until you get your weight down a bit. AlSo do not increase your mileage rapidly and go to
for tips on staying healthy and motivated.

The_Inquisitor's avatar

@Facade, well, I’d take up swimming, but i find that it’s too difficult to get to a pool than just go outside and jog, or downstairs to my treadmill and jog.

@lilgiraffe, I’ll be sure to go over that link, thankss. :P

@rooeytoo, that’s quite interesting, I’ve actually never heard of that extra padding thing before. I just bought some shoes to run in, they were 60 bucks, they’re black, leather, reebok, and very comfortable (but ugly ish?lol) the heel seems to be elevated, but i hope those shoes are fine… i think they were final sale. haha.. Also, according to the wii, i’m not overweight, i’d just like to get into good shape so that i don’t fall behind when i’m finally in the navy, i feel very motivated this summer though, changed my eating style too and i think i’ll keep it up forever. ;)

rooeytoo's avatar

The book I referred to is:

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougal

It is an interesting book, not just dry boring running facts, has a great story line but is factual. You can listen to a free chapter at
or check it out at Amazon.

wenn's avatar

i ran track for six years during school, i ran sprints, mid distance and long distance, and was a top triple jumper for my team…triple jump is murder for your legs.

what you need to do is whenever you can run on grass, its much easier on the joints. as opposed to tar/concrete sidewalk or trail

also learn to run, i dont mean you are bad at running, i mean learn to be light on your feet, “heel toe heel toe heel toe”, dont stomp. looking up what are called “A’s” and “B’s” in the track world will help too, they are exercises to help learn and practice proper running form.(couldnt find a link, but im sure its out there somewhere),

btw, milk doesnt make strong bones, calcium + vitamin D does, doesnt matter where it comes from. the human body does not require milk after infancy. besides sore knees is not a bone issue in most cases.

if you have jsut recently started running, your legs and joints and muscles may not be quite used to it yet and will get sore, was your body adapts to what it is doing you will feel fine, and 30 -> 40 minute jogs is not bad at all.

stay hydrated and have an apple before you run, the natural sugars will perk you up and youll have a nice run.

The_Inquisitor's avatar

@wenn, thanks, that’s good to know. :P

wenn's avatar

make sure you stretch a lot, thats also a key aspect of running… forgot to mention that before. ;)

The_Inquisitor's avatar

@wenn, no worries, i’ve always stretched before and after, i think i’ll add in a few knee stretches as well just to be on the safe side. =D thanks for the precaution.

hungryhungryhortence's avatar

There’s no way to avoid the damage if you plan to run for years. Good shoes and proper pronation will help but if you run for several years then damage is inevitible. Run if you’re a runner for marathons or a team but otherwise there are other ways to exercise less damaging.

I ran for 9yrs, it catches up

rooeytoo's avatar

I have been running almost 50 years and still going! Not high mileage anymore though I must admit, but at least 3 times a week. I have never suffered any serious damage from it.

I have never stretched unless I felt particularly sore in some spot.

I have just discovered a chinese product, they are stick on patches for aches and pains. They come in hot and cool. I am using a cool patch. It is crazy, you don’t feel a thing but you put them on,forget about them (they last through a bunch of showers) and then you realize the ache is gone. Maybe it was simply time for the ache to go away but who knows???

The_Inquisitor's avatar

that’s good to hear rooeytoo! I didn’t want to stop running either. :P

YARNLADY's avatar

Keep up with regular doctor visits and follow your doctor’s suggestions. You should be OK.

Facade's avatar

Doctors don’t always know best, just sayin

The_Inquisitor's avatar

hahha, i actually barely go to the doctor ever… :3

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