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Running Strong – Understanding and Overcoming Knee Pain

Running is a liberating and invigorating form of exercise that allows us to connect with our bodies and the world around us. However, for many runners, knee pain can cast a shadow over this joyful activity. Whether you’re a dedicated marathoner or an occasional jogger, knee pain while running can be a frustrating and concerning issue. In this blog, we’ll delve into the world of knee pain when running, exploring its potential causes, prevention strategies, and steps you can take to run pain-free and enjoy the benefits of this dynamic exercise.

Common Causes of Knee Pain When Running:

Runner’s Knee (Patellofemoral Pain Syndrome): The repetitive impact of running can lead to irritation of the cartilage under the kneecap, causing pain.

Iliotibial (IT) Band Syndrome: Inflammation of the IT band, a fibrous band that runs along the outside of the thigh, can result in knee pain.

Patellar Tendinitis (Jumper’s Knee): Overuse of the patellar tendon can lead to inflammation and pain below the kneecap.

Meniscus Tears: Tears in the meniscus, the cartilage cushions in the knee, can cause pain and discomfort while running.

Misalignment or Muscle Imbalances: Poor biomechanics or muscle imbalances can lead to improper knee tracking and pain during running.

Prevention and Management Strategies:

Proper Footwear: Choose running shoes that provide adequate cushioning and support, and ensure they are properly fitted.

Gradual Progression: Increase the intensity and duration of your runs gradually to allow your body to adapt and reduce the risk of overuse injuries.

Cross-Training: Incorporate low-impact activities like swimming or cycling to give your knees a break from the repetitive impact of running.

Strength Training: Engage in strength exercises that target the muscles around the knee, such as quadriceps, hamstrings, and calves, to provide better support.

Stretching and Flexibility: Regularly stretch the muscles around the knee, including the quadriceps and hamstrings, to maintain flexibility and prevent tightness.

Managing Knee Pain While Running:

Listen to Your Body: If you experience knee pain while running, pay attention to the signals your body is sending and consider taking a break.

RICE Method: Rest, Ice, Compression, and Elevation can help manage swelling and discomfort if knee pain occurs.

Physical Therapy: Consult a physical therapist for a comprehensive evaluation and personalized exercises to address knee pain.

Seek Professional Guidance: If knee pain persists or worsens, seek guidance from a healthcare professional to identify the underlying cause and develop a tailored treatment plan.

Knee pain doesn’t have to put an end to your running journey. At Get Moving Physical Therapy, located in Pensacola, FL, our team of experienced healthcare professionals is dedicated to helping runners prevent and manage knee pain, enabling you to run with comfort and confidence.

If you’re dealing with knee pain while running, contact us at (850) 810-4815 to schedule an appointment and embark on your path to a pain-free and enjoyable running experience. Let us be your partners in achieving optimal knee health, preventing injuries, and maintaining a thriving running routine. Your journey to pain-free running starts here at Get Moving Physical Therapy.


Dr. Lynne Virant

The Movement Clinic

"We Help Athletes And Active Adults Overcome Pain And Injury, So They Can Keep Walking And Running FOR LIFE! "