Knee pain after running

Knee pain is one of the most common injuries that runners experience– not that the fact makes it any less uncomfortable!¹ Whether you’re a beginner, or on your 10^th marathon, developing knee pain during a run can be incredibly frustrating.

While you’re experiencing knee pain – as hard as it may be – do not be tempted to grab your trainers and head out for a run. The problem is your body expressing that you need to rest and heal.

In this article, we’ll explain what causes knee pain, then, advise you how to fix it and prevent it from happening in the first instance.

Why does my knee hurt after running?

The most common causes of knee injuries post-run won’t keep you off the trail for long. Here are four common causes of knee pain:

1. Runner’s knee 

Runner’s knee can be caused by something as simple as swelling under the knee cap. Pain can be felt on the knee, around the knee, or behind it. Dull aches and sharp, shooting pains are both typical for those experiencing runner’s knee.²

2. Patellar tendonitis

Patellar tendinitis is caused by tendon strain as a consequence of running. If you’re suffering from patellar tendinitis, you’ll feel a sharp pain on your upper shin or knee, which is aggravated while running, or walking at an incline.³

3. Iliotibial band syndrome

The Iliotibial band connects the knee with the hip. When the iliotibial band is tight, it exerts pressure on the bursa, the femur’s joint cushion, and pain is the unhappy consequence.⁴

4. Osteoarthritis

Sadly, the risk of developing osteoarthritis increases as we age5. Osteoarthritis is caused by bone grinding on bone, where joint’s have worn down. Symptoms of osteoarthritis include joint pain, stiffness, and mobility problems.

How to fix runner’s knee

Fixing runner’s knee depends on the cause of your runner’s knee. Below are our top tips for improving knee pain caused by the most common causes of it.

Runner’s knee

Fix runner’s knee by⁶:

• Apply ice regularly
• Stretch; for example, practice yoga
• Foam roll quads
• Visiting a doctor if there’s no improvement

Patellar tendinitis

Treat patellar tendinitis at home by⁷:

• Waiting for the worst of the pain to subside before exercising again
• Applying ice each day
• Wearing a tendon strap
• Visiting a doctor if there’s no improvement

Iliotibial band syndrome

Encourage Iliotibial band syndrome healing at home by⁸:

• Running shorter distances to preserve a good form
• Foam roll your thigh
• Wear stabilising trainers
• Visiting a doctor if the problem doesn’t resolve itself

Osteoarthritis

Osteoarthritis is a severe medical complaint and warrants a visit to the doctor. As well as doing that, encourage healing by⁹:

• Moving frequently
• Running at the gym instead of outdoors
• Taking anti-inflammatory over the counter medications

How to prevent knee pain

Stop knee pain before it starts by following these tips:

• Wear shoes that fit well and compliment your stride
• Warm-up before and cool down after running
• Increase distance intensity slowly
• Incorporate strength training into your workout routine
• Foam roll regularly
• Practice yoga
• Shorten your stride while running to reduce shock pressure

Last updated: 31 March 2021