The number 1 reason your knee hurts after you run

The reason your knee hurts after you run

As runners, we relish the exhilaration of hitting the pavement, feeling the wind on our faces, and the rhythmic cadence of our strides. Yet, there’s an unwelcome guest that often tags along – post-run knee pain. If you’ve ever experienced that nagging ache or discomfort in your knees after a run, you’re not alone.

At our Switch Physio Sydney Clinics we see a lot of patients struggling with knee pain and often, the leading cause of this knee pain is often improper biomechanics. Our knees are intricate structures that bear the weight of our bodies and absorb the impact of every step we take. When our running form is suboptimal, the knees can become vulnerable to stress and strain, leading to pain and discomfort.

How Improper Biomechanics Impact Your Knees:

Most knees do not need rest. They need the right load at the right time.

• Overpronation: When your foot rolls too far inward during your stride, it can cause misalignment of the knee joint, resulting in increased stress on the inner side of the knee.
• Underpronation (Supination): Conversely, when your foot doesn’t roll enough inward, the outer side of your knee can experience excessive strain.
• Weak Muscles: Weak hip, glute, and core muscles can lead to poor alignment and stability during running, putting added stress on the knees.
• Stride Length and Cadence: An inefficient stride length and low cadence can cause your knees to absorb more shock with each step, leading to discomfort.

Prevention Strategies to Put into Action:

• Proper Footwear: Invest in running shoes that match your foot type and provide adequate cushioning and support. Consult a professional at a specialty running store to find the best fit for you.
• Improve Running Form: Work on your running form with the guidance of a coach or through video analysis. Focus on maintaining a slight forward lean, landing midfoot, and keeping your stride cadence between 160 to 180 steps per minute.
• Strength Training: Incorporate strength training into your routine, particularly exercises that target the hips, glutes, and core. Strong muscles provide better support and alignment for your knees.
• Stretch and Warm-Up: Begin your runs with dynamic warm-up exercises that get your joints and muscles ready for action. Post-run, include static stretches to maintain flexibility.
• Cross-Train: Mix up your routine with low-impact activities like swimming, cycling, or yoga to give your knees a break while staying active.
• Proper Recovery: Adequate rest and recovery are essential. Listen to your body and avoid overtraining, which can lead to increased stress on the knees.
• Consult a Professional: If knee pain persists, consult a sports medicine professional, physiotherapist, or orthopaedic specialist. They can provide personalised advice and address underlying issues.
• Post-run knee pain doesn’t have to be an inevitable part of your running journey. By addressing improper biomechanics, investing in proper footwear, focusing on form, and incorporating strength training, you can significantly reduce the risk of knee pain. Remember, prevention is key, and a proactive approach to maintaining your body’s health and alignment will ensure that you can continue enjoying the thrill of running for years to come. Your knees deserve the best care, and with these strategies in your toolkit, you’re well on your way to a pain-free and fulfilling running experience.

If Knee Pain is something you struggle with and would like further assistance with, then contact one of our Switch Physio clinics today – we are located at Concord, Lane Cove, Penshurst and Maroubra. We can help you feel better through our personalised approach, manual therapy and ongoing treatment plans to ensure we can get you back to moving the way you’re meant to – otherwise download your free copy of our Knee Pain ebook below and begin to implement some treatment options today.

Get our free Knee Pain eBook

We have put together a free Knee Pain eBook that you can have for free. In this ebook we go through all the techniques you need to help alleviate pain.

Frequently asked questions

Should I stop running if my knee hurts?

Not always. Reducing your load and adjusting your training often helps more than stopping completely. A physiotherapist can guide how much.

Why does my knee only hurt when I run?

Running loads the knee repeatedly, so a weakness or a spike in training that you do not notice at rest shows up under that load.

How long until running knee pain settles?

Many people improve within a few weeks once the load is managed and the right strength work is in place.

When should I see a physio about knee pain?

If it is not improving, keeps coming back, or you notice swelling, locking or giving way.