Knee pain is one of the most common complaints among runners, and if you’ve ever dealt with it, you know how frustrating it can be.
You stretch, you foam roll, you rest—but as soon as you start running again, the pain creeps back.
So what’s really going on? And more importantly, how do you fix it for good?
Let’s break it down.
Why Does Running Cause Knee Pain?
First, let’s bust a myth—running itself doesn’t “ruin” your knees.
The real issue is usually how you’re running, your biomechanics, and whether your muscles are doing their job to support your joints.
Some of the most common reasons runners experience knee pain include:
✅ Weak hips and glutes – If your hip and glute muscles aren’t strong enough, your knees end up taking extra stress they weren’t designed to handle. This is a major cause of the dreaded “runner’s knee.”
✅ Poor running form – Overstriding, excessive knee collapse, or poor cadence can increase impact forces on your knees, leading to pain over time.
✅ Lack of strength training – Running alone isn’t enough to build the strength your knees need to absorb force properly. A good strength routine is essential.
✅ Tendon or cartilage irritation – Patellar tendinitis, IT band syndrome, or early-stage arthritis can all contribute to knee pain if not properly managed.
How to Fix Knee Pain and Keep Running
If you’re dealing with knee pain, don’t just try to push through it. Here’s what actually works to fix the problem at the source:
💪 Strength Training for Runners – Targeted exercises like single-leg squats, glute bridges, and lateral band walks help build the stability your knees need.
📏 Running Form Adjustments – Small changes, like increasing cadence (steps per minute) or avoiding excessive heel striking, can significantly reduce knee stress.
🛠 Mobility Work (The Right Way) – Tight hip flexors and weak core muscles can lead to poor running mechanics. A balanced approach to mobility can help.
⚖️ Load Management – Gradually increasing mileage and intensity instead of ramping up too fast can prevent overload injuries.
The Bottom Line: Knee Pain is Fixable
If you love running but knee pain is slowing you down, don’t ignore it. The right strength training, running mechanics, and rehab strategies can make all the difference.
At 901 Physical Therapy, we specialize in helping runners get back to pain-free miles. If your knees are holding you back, let’s get to work.
Need help? Reach out, and let’s get you running strong again!