The Wear and Tear Myth: Why Exercise Doesn’t Destroy Your Joints

“If you keep running like that, you’ll wear out your knees.”

We’ve all heard that one before. It sounds logical, right? Like your joints are tires and every squat, step, or run takes you closer to replacement day.

But here’s the truth: your body isn’t a car. It’s not built to break down, it’s built to adapt.

Where the Myth Comes From

The idea of “wear and tear” comes from a mechanical view of the body, that our joints are like hinges or bearings that grind down over time.

But joints aren’t metal. They’re living tissue that responds to how we use them. Every bit of load, movement, and tension actually tells your body, “Hey, this tissue is important, keep it strong.”

So when people are told to stop moving to protect their joints, they often end up doing the opposite of what their knees actually need.

The Science of Adaptation

Inside your joints, you’ve got cartilage, the smooth, rubbery tissue that helps bones glide against each other.

And here’s the part most people don’t know: cartilage thrives on movement.

When you exercise, you increase the flow of synovial fluid, your joint’s version of engine oil, which brings nutrients to the cartilage and helps it repair. Stop moving, and that system dries up.

Multiple studies now show that people who stay active with knee osteoarthritis often experience less pain, better function, and slower disease progression than those who rest or avoid activity.

In other words, movement doesn’t wear it down, it keeps it alive.

The Real Culprit Isn’t Movement, It’s Mismanagement

So why do some people still end up with painful knees? Because the problem isn’t too much movement, it’s too much, too soon or too little for too long.

Our tissues adapt when load is increased gradually. But when we spike our training volume or stay sedentary for weeks before jumping into a 10 km run, the system can’t keep up. That’s not wear and tear, that’s overload without adaptation.

On the flip side, avoiding load altogether causes deconditioning.
Muscles weaken, tendons lose their spring, and cartilage becomes less resilient. Then even small loads start to feel like too much.

Knee Osteoarthritis: A Case for Smart Strength

Knee osteoarthritis is often blamed on “wearing out the joint.” But modern research tells a different story: it’s less about damage and more about imbalance between load and capacity.

Exercise, especially strength training, is one of the most powerful tools we have to improve pain, function, and confidence in people with knee OA. Why? Because stronger muscles around the knee take pressure off the joint and improve movement control.

Think of your quads, glutes, and hamstrings as the suspension system around your knee. They absorb impact and distribute force. When they’re strong, your knee gets a smoother ride. Even something as simple as building up to squats, step-ups, or cycling can increase tolerance, reduce pain, and boost cartilage health.

Reframing the Story

We’ve been told for decades that joint pain means “slow down.” But maybe the message should be: move better, not less. Your joints aren’t fragile, they’re adaptable. Exercise, done smart, progressively, and consistently, is one of the best tools to keep them healthy.

Wear and tear? That’s old news.
The modern view: Move it or lose it. 

When we train smart and load progressively, exercise becomes the medicine, not the problem.

At Undisputed, we help you rebuild confidence, strength, and movement capacity so you can do what you love - pain free.

Book a session today and let’s prove that your body is stronger and more adaptable than you think.