Knee Pain from Running: What You Need t

A Common Complaint Among Active People

If you're a runner, chances are you've experienced knee pain at some point. In fact, knee pain is the most common running injury, making up about 40% of running-related problems. It's often called “runner’s knee,” but that name actually includes a few different issues. The cost to the community includes missed training, cancelled races, and long-term joint problems if not treated properly. It's a problem not just for athletes, but for anyone trying to stay active.

What’s Going Wrong in the Knee?

Knee pain from running usually comes from patellofemoral pain syndrome (PFPS), where the kneecap doesn’t track smoothly over the femur (thigh bone). It can also be caused by iliotibial band syndrome (ITBS), which leads to pain on the outside of the knee, or by tendonitis of the quadriceps or patellar tendon. The knee itself is often not the true cause — it’s the result of weakness or tightness in the hips, glutes, or ankles, which affects how the knee moves.

How to Treat It the Right Way

The good news? Most knee pain from running can be treated without surgery. Physiotherapists use:

• Exercise therapy, especially to strengthen the glutes, quads, and hips
• Manual therapy to reduce stiffness in the knee and surrounding joints
• Running technique adjustments
• Taping or bracing in some cases

Rest alone rarely solves the problem. Instead, modifying training load, improving movement patterns, and rebuilding strength are key. With proper rehab, most runners return to full activity within 6–8 weeks.

What Might Not Be Worth Your Time

Cortisone injections are sometimes offered, but their benefit for running-related knee pain is short-lived and may delay proper rehab. Shockwave therapy, laser, or dry needling are also used in some clinics, but evidence is limited. Relying on passive treatments without doing the exercises tends to produce poor long-term results.

Knee arthroscopy (keyhole surgery) for general knee pain has been shown in recent studies to be no better than physiotherapy, and often carries unnecessary risk.

What’s Ahead in Knee Injury Care?

Future directions include biomechanical running assessments using motion analysis, wearable tech to track knee movement and load, and AI-based rehab programs. These tools could make rehab more targeted and improve return-to-running timelines. There's also a growing focus on understanding how mental load and fatigue affect running form.

Preventing Knee Pain Before It Starts

• Strengthen your hips and core – it offloads the knee
• Don’t increase your running distance by more than 10% per week
• Vary your training – mix in rest days and cross-training
• Check your shoes – worn-out shoes affect your form
• Watch your running technique – a slight forward lean and shorter strides often help