How to avoid knee pain when running

July 25, 2024

Do you often experience pain in your knees when you run? “Runner’s knee” is a common issue that many runners face, but there are other problems that can cause pain too. In this blog, we’ll look at the causes of these problems and what you can do to avoid pain during future runs.

Is knee pain normal when running?

Because running is a high-impact activity, it can put increased stress on your knees. So it’s common to have some knee pain during a run from time to time. For some cases, it may just be a sign of fatigue or overuse. However, if you consistently experience knee pain after running, it could indicate that working on your strength, flexibility, running form, changing your footwear or modifying your training could help. 

“Runner’s knee” is one of the most common causes of knee pain in runners.

What is “runner’s knee”?

“Runner’s knee” – also known as patellofemoral pain syndrome – describes an irritation of the surface behind the knee cap (patella). It’s a condition that can cause pain and swelling in the front of your knee and behind your knee cap.

The pain can be dull, though in other cases it could be sharp and stabbing. It may feel like your knee is grinding or cracking when you move it.

What are the symptoms of “runner’s knee”?

Those with “runner’s knee” could experience:

  • Pain in front of the kneecap, around, or behind it
  • Pain from activities where you have to bend your knee, such as running, squatting, or climbing stairs
  • Swelling and inflammation around the knee joint
  • A popping, cracking or grinding sensation in the knee

One of the most common contributing factors to runners knee is “training error” or “overuse”. To start to treat “runner’s knee”, there are several steps you can take, such as using the R.I.C.E method (rest, ice, compression, elevation). You can also take anti-inflammatories like ibuprofen.

These options are only short term measures. If you wanted to solve the issue in the longer term further treatment is recommended. Whereas if you want to solve the issue long term, treatment may be required. The good news is that “runner’s knee” pain should settle over time with an appropriate treatment plan.

Other types of knee injuries in runners

While “runner’s knee” is common, there are injuries that can contribute to pain in the knee, such as:

IT Band Syndrome (ITBS)

The iliotibial (IT) band is a thick band of tissue that runs from the hip down to the knee, helping to stabilise the knee joint. IT Band Syndrome occurs when this band and the surrounding tissues becomes irritated, leading to pain on the side of the knee. This irritation could be caused by training error (overuse), running form or muscle weakness.

Like “runner’s knee”, ITBS can be treated in the immediate term with rest and anti-inflammatories. But you can also do strengthening and stretching exercises to improve the strength, flexibility and capacity of your knees.

Kneecap Bursitis

Prepatellar bursitis – or kneecap bursitis – affects the front of the kneecap.

The bursa is a small fluid-filled sac that acts as a cushion between bones and soft tissues to reduce friction and allow smooth movement of the joints. When this bursa becomes inflamed, it can cause pain and swelling in the knee. This can be caused due to repetitive pressure on the knee, caused by movement, such as kneeling or running.

To treat kneecap bursitis, you can use the R.I.C.E method and take anti-inflammatories. In some cases, a doctor may recommend draining the fluid from the bursa to relieve symptoms.

Patellar Tendonitis (Tendinopathy)

Patellar Tendonitis, also known as ‘jumpers knee’, is another common knee injury that can affect runners as well as athletes.

This condition occurs when the patellar tendon becomes inflamed and irritated. The pain can be sharp and debilitating, making it difficult to continue with your regular running routine.

Much like ITBS, R.I.C.E can help ease the pain of patellar tendonitis. Strengthening exercise is imperative to restore the capacity of the tendon. Addressing your running form and shockwave therapy can also help.

Torn or worn meniscus

The meniscus is a wedge-shaped structure made of cartilage within your knee. It acts as a shock absorber, distributing weight and pressure evenly across the knee joint to prevent damage to the bones. Damage often occurs due to acute injury, such as a twist when the foot is planted on the ground, or can happen slowly over time.

Treatment may include rest, rehabilitation led physical therapy, and in some cases, surgery to repair or remove portions of the meniscus.

Osteoarthritis

Osteoarthritis is the most common cause of arthritis that can cause swelling, stiffness, and knee pain when flexing and extending the knee joint. These conditions can make simple tasks like walking, climbing stairs, or even sitting down painful and challenging.

Treatment may include medications, lifestyle changes, or physical therapy to improve the strength, flexibility, and mobility of the knee.

How to prevent knee pain when running

There are a number of ways to eliminate or reduce the risk of developing knee pain while running, such as:

1. Gradually increase your mileage and intensity

It’s easy to push yourself too hard when you have goals in mind, but doing too much too soon is the leading cause of running related injuries, including knee pain. To prevent this, gradually increase your mileage and intensity when running. Try to repeat a run at least 3 or 4 times before you increase the distance.

2. Strengthen your leg muscles

The quadriceps, hamstrings, glutes, calf, and hip muscles all play a key role in supporting the knees. One way to prevent knee pain while running is by incorporating strength training exercises that focus on these particular muscles.

Exercises such as squats, lunges, and leg presses are great for building muscle strength in and around your knee joints. Strengthening your leg muscles can not only provide better support, but also helps to minimise the risk of knee pain and injury.

3. Maintain correct running technique

Another contributing factor of knee pain in runners is due to improper technique. When you run, make sure to maintain good posture, softly landing the midfoot of each foot as you stride. Avoid overstriding, as this adds to the impact, and puts extra stress on your knees, which can lead to pain and injury.

4. Wear proper footwear

Having appropriate shoes can help reduce the risk of discomfort. Not just in your knees, but other joints as well. Shoes that are worn-out or don’t provide enough support can increase stress on your knees and other areas of the body leading to pain and potential injuries.

When choosing a running shoe, think about factors such as:

Overtime shoes lose their cushioning and support which is why it’s often recommended to replace your running shoes every 300–500 miles.

5. Warm up and cool down before your run

A proper warm up and cool down prepares your body for a run, and kickstarts your recovery. Take the time for some light stretches to loosen up your muscles before you run, and make sure to cool down afterwards to help prevent stiffness.

A simple warm up could include 5–10 minutes of light jogging or walking, while a cool down could involve 5–10 minutes of light stretching or walking to allow your body to recover.

6. Add flexibility exercises to your routine

Just like strength, flexibility helps to prevent knee pain, as well as improving your overall running performance. Tight muscles can be susceptible to injury as weak muscles, so including exercises like yoga or pilates can help to enhance joint mobility and reduce tightness.

7. Don’t ignore pain

By now, you can recognise when something doesn’t feel right while running, so it’s important that you listen to your body. If you experience any pain or discomfort, don’t ignore it. Continuing to push through the pain can lead to further injury and long-term damage. Instead, seek help from a professional who can help guide you on how to get back to running again, pain free.

How can we help?

Here at Hatt’s, we have a range of services to improve your movement to reduce pain and injury. If you are a regular runner, who experiences knee pain often, we offer running analysis appointments with the goal being to assess your running technique, your capacity and control. This identifies key areas where you can improve your performance, prevent injuries and help determine which footwear might be best suited for you.

Our services are available across 3 locations, including Devizes, Marlborough and Frome. To book an appointment or to learn more about our services, call 01380 730473 or email us at enquiries@hattclinic.co.uk. Alternatively, you can book an appointment online.

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