New Study: Movement, Not Age, Drives Knee Pain

For decades, women have been told that knee pain is simply part of getting older, that running and high impact exercise become off limits by your 50s and 60s. New science is proving that story completely wrong.

A 2025 study published in Frontiers in Public Health analyzed data from more than 24,000 people over 13 years. The results were striking: people diagnosed with osteoarthritis had higher levels of sedentary behavior and lower levels of physical activity. The knee pain wasn't caused by aging itself, but by moving less.

"There's a far reaching misconception many people have that as they age, their knees are doomed," says Dr. Abigail Campbell, a sports orthopedic surgeon and co-director of the Women's Sports Medicine Center at NYU Langone. That belief stops women from staying active when movement is exactly what their knees need most.

A separate 2023 study in Arthritis & Rheumatology tracked over 2,600 participants for eight years. Those with a history of strength training reported significantly less frequent knee pain. The message is clear: strengthening your body protects your knees for the long haul.

Dr. Campbell explains that the knee is naturally sensitive because it's a hinge joint, not a ball and socket like the hip. Your kneecap absorbs up to 10 times your body weight during normal daily activities. When surrounding muscles weaken from inactivity, the knee feels it fast.

While women do face higher rates of knee arthritis (up to two times more than men), and hormonal changes during menopause can affect bone density, these factors don't doom you to pain. Running doesn't cause arthritis or make it worse, despite common fears. Your knees might get temporarily cranky after a long run, but that's not damage.

The Bright Side

The most hopeful part? Knee pain is largely preventable and fixable. Small changes like adding strength training or simply moving more throughout your day can protect your knees for decades. You're not stuck with the knees you have; you're actively building the knees you'll have at 70.

Physical therapist Winnie Yu emphasizes that even older adults with past injuries can strengthen their knees through regular exercise and rehabilitation. The key is consistency, not intensity.

Your knees weren't designed to break down with age—they were designed to move.