Is Runner’s Knee Keeping You Off the Track? Here’s How to Break Free and Get Back to Your Best
You lace up your trainers, ready for that refreshing morning run. The weather’s perfect, your energy’s high, but then, halfway through, a nagging ache creeps up in your knee. You try to shake it off and push through the discomfort, but soon enough, you’re limping and frustrated. If this sounds all too familiar, you’re not alone. Runner’s knee (or patellofemoral pain syndrome) is one of the most common complaints among active people. But here’s the good news – it doesn’t have to be the end of your running journey.
Let’s explore what’s causing your pain, how to address it, and what you can do to get back to running pain-free.
What is Runner’s Knee and Why Does It Hurt?
Runner’s knee is an umbrella term for pain around the front of the knee, often triggered by running, squatting, climbing stairs, or even sitting for long periods. The pain is typically due to issues with how your kneecap moves along the groove in your thigh bone, which can be affected by muscle imbalances, overuse, or improper running mechanics.
Why is it called Runner’s Knee? Because it frequently affects runners, but it’s not exclusive to them – anyone can experience it, whether you’re an avid cyclist, gym-goer, or weekend hiker.
Three Key Factors Contributing to Runner’s Knee
Weak Hips – The Hidden Instability
While knee pain might seem an isolated issue, the real problem often starts elsewhere. Your hips play a major role in stabilising your knees, and if your hip muscles are weak, your knees are left to absorb the brunt of the impact.
Example: I recently worked with Katie, a 29-year-old who loved running but was sidelined by persistent knee pain. After a thorough assessment, we discovered her hip abductors were underactive, causing her knees to track inward while running. With targeted hip-strengthening exercises, Katie not only conquered her knee pain but also improved her running efficiency.
Exercise tip: Incorporate side-lying leg lifts into your routine. Lie on your side, straighten your top leg, and lift it about 12 inches, keeping your toes pointed forward. Hold for a second, then lower it slowly. Perform 10 repetitions on each side, twice a day. This exercise strengthens your hip abductors, helping to stabilise your knee during activities.
Overtraining – Too Much, Too Soon
If you’ve increased your running distance or intensity too quickly, your body might not have had the time to adapt. Overtraining without proper recovery can lead to inflammation and irritation in your knee joint, contributing to pain.
Example: Tom, a 36-year-old who recently picked up running, came to me complaining of knee pain after pushing to hit a 10k target within a month. We identified that his body hadn’t built up the necessary endurance, and he was starting to feel the effects of this. By scaling back and creating a gradual running plan, Tom had built resilience without risking further injury.
Training tip: Follow the 10% rule – don’t increase your mileage or intensity by more than 10% per week. Also, add low-impact cross-training activities like cycling or swimming to allow your knees time to recover between runs.
Tight Quads – Pulling Your Kneecap Out of Alignment
The muscles in the front of your thigh (the quadriceps) attach directly to your kneecap. If they become tight, they can pull your kneecap slightly off track, leading to pain and discomfort, especially when bending or straightening your knee.
Example: Consider Andy, a 45-year-old who enjoyed weekend football matches. He noticed knee pain not only while running but also when getting up from a chair. We focused on stretching his tight quads and strengthening his hamstrings, which led to a marked improvement in his symptoms.
Stretch tip: Add a standing quad stretch to your daily routine. Stand tall, grab one ankle behind you, and gently pull your heel towards your buttocks. Hold for 20 seconds, then switch legs. Perform this twice a day to keep your quads loose and your knees happy.
How to Take the First Step Towards Pain-Free Running
The frustration of being sidelined by knee pain can be overwhelming, especially if running is your go-to stress reliever or your main form of exercise. However, understanding the causes of your pain and taking proactive steps to address them can set you on the path to recovery.
We specialise in identifying and treating the root causes of conditions like a runner’s knee. If you’re ready to stop the pain and get back on track, book a free up to 30-minute consultation (Discovery Visit) with us. We’ll assess your pain, create a personalised rehab plan, and help you build strength and resilience in your body. Fill out our enquiry and let’s get you running pain-free again: https://suffolkclinic.co.uk/free-discovery-visit/
Thanks for reading
Ari