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 10th 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:
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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
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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
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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
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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
- https://www.nhs.uk/live-well/exercise/knee-pain-and-other-running-injuries/
- https://medium.com/@alinakennedy/what-is-runners-knee-signs-symptoms-and-rehab-guide-601362b513dd
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/patellar-tendonitis-jumpers-knee
- https://www.runnersworld.com/uk/a774782/3-phases-to-beating-it-band-syndrome/
- https://www.nhs.uk/conditions/osteoarthritis/
- https://medium.com/@alinakennedy/what-is-runners-knee-signs-symptoms-and-rehab-guide-601362b513dd
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/patellar-tendonitis-jumpers-knee
- https://www.runnersworld.com/uk/a774782/3-phases-to-beating-it-band-syndrome/
- https://www.nhs.uk/conditions/osteoarthritis/