Why does my knee hurt when running?
Knee pain from running is usually an overuse problem, most often irritation around the kneecap (runner’s knee), the patellar tendon or the IT band. It tends to come from doing too much too soon, along with strength or mechanics issues at the hip, knee or ankle. Most cases improve with the right plan.
Common causes
- Runner’s knee (patellofemoral pain): an ache around or behind the kneecap
- Patellar tendinopathy: pain just below the kneecap, often worse with jumping or hills
- IT band syndrome: sharp pain on the outside of the knee
- A sudden jump in mileage, speed or hills
- Weak hips and quads, or worn-out shoes
What you can do now
- Cut back distance and hills for a while instead of stopping completely
- Strengthen your hips, glutes and quads
- Check your shoes and any recent training changes
- Ice or heat for comfort after runs
When to get it checked
Book an assessment if the pain lasts more than two weeks, makes you limp, causes swelling, or the knee locks or gives way.
Next, read shockwave therapy vs physio exercises for runner’s knee to compare your treatment options, or see our physiotherapy team in Gloucester.