Running with knee pain

running with knee pain

Running With Knee Pain as a Runner

Running with Knee pain can be a common problem. The knee is actually a complex joint and virtually bears the entire weight of the body while performing rotating, bending and twisting functions. All of these functions increase risks of knee injury. The more acute the knee injuries are the more prevalent in activities and sports like turning, jumping and running.

Knee pain has continuously become a problem especially for runners. This particular type of pain in the knee is usually caused by the following:

  • Knees are ultimately overworked. Pain can develop gradually over days or even weeks and will worsen over time. When the tendons and muscles are overstretched, prevalent knee pain can occur and can result to inflammation.
  • Intense workout or activity like running. Runner’s knee pain is usually something that younger individuals or runners face and typically gets worse after intense activities like climbing, running and more.

Helpful Tips to Finally Say Goodbye to Running with Knee Pain

 If you do not want to be running with knee pain, there are helpful tips that you can try to save yourself from pain and be able to run smoothly and comfortably.

These tips include the following:

  • Avoid Heel Strike

Do not over stride and allow your feet to get ahead of you. Make sure to stay ahead of your feet and allow your legs to swing into the rear and not forward. In case you reach with your leg while swinging forward, it’s possible that your feet will land just in front of you and you will likely be putting on brakes with each foot strike. All the shock will then hit the road and goes straight up your legs and into your knees.  Which however are not really designed to be shock absorbers. Your knees will eventually suffer from the abuse and will start to complain. To avoid running with knee pain, you better listen to your body and figure out what it is trying to tell. Alter your stride mechanics as much as possible or you can end up on the bench.

  • Do Not Pickup Your Knees When You Run

Ignore the advice of magazines featuring stories and tips for runners!  Such as picking up your knees and then reaching forward for longer stride.  This is actually not right. When you try to pick up your knees, your lower leg swings forward and your heel come down in front of the body.

Apparently, you will be putting on brakes each time your feet hit the ground.

  • Perform Knee Exercise

Knee pain needs enough time to heal. Performing knee exercise will help you overcome running with knee pain. Knee exercises for runners include leg raises which can simply be perform at home.  A single leg dip is a type of exercise that strengthens quads and knee.  This may require support in both sides.  Lastly, the standing leg raises is a exercise that requires support similar to the leg raise.

Follow these tips and you will surely be running without knee pain and will enjoy running activities more than before.


13 thoughts on “Running with knee pain

  1. Ben says:

    These are great tips! So many people seem to be suffering from knee pain and arthritis. I myself sometimes have knee pain which stops me from exercising properly. It’s very frustrating when that happens, because I finally get around to exercising and then this!

    But these tips are great, I never knew that I might be absorbing the shock of putting down my feet into my knee.

    • homefitnessgarage says:

      Hi Ben,

      Knee pain can affect all athletes, not just runners. I love basketball and suffered from knee pain over the years. The best thing is to lose weight as that will greatly reduced the stress and workload. Technique is also very important, when running and jumping.

  2. AJ says:

    Knee Pain is no good

    I have had it before, and my wife as well. Seems to get worse the older you get, but the tips here are extremely helpful. Thank you so much for this.

    • homefitnessgarage says:

      Hi AJ,
      Knee pain is definitely no fun to deal with. It does seem to get worse as we age because most of us are getting weaker. That why it’s so important to work on our condition as we get older. Losing weight helps a lot too, thanks for the comments.

  3. Anis Chity says:

    Hi there, knee pain is something I experience sometimes, I play soccer so much and I always experience this problem.
    But whoa! I could use the great tips here!
    Thanks for sharing and keep these posts coming!

  4. connie says:

    I do mix running and walking with more walking. I do sometimes have knee pain and will absolutely make sure I do not raise my knees in the future. I have recently started more knee exercises.

    Thanks for sharing.

    • homefitnessgarage says:

      Hi Connie,
      Thanks for the positive feedback, keep running and walking. Your health will thank you. Remember, if you are suffering from severe knee pain, it might be a symptom of something else. Please seek medical advice. Cheers.

  5. Lauren says:

    Thanks for this, it’s actually very helpful for me. I have terrible knees, which stems from bad feet. (Thanks genetics!) I have had a lot of difficulty running in the past, and even struggle with some strength training as it hurts my knees doing lunges and squats. I will try these suggestions and see if they work. 🙂

    • homefitnessgarage says:

      Hi Lauren,
      I’m sorry to hear that you have bad feet. However, your knees still should not hurt and I’m wondering if you ever had them checked out before. I mention that because I had some serious knee pain, and it turned out to be my terrible diet in the past. Which I changed for the better, hence knee pain gone.

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