Running gives a feeling of freedom and helps to maintain physical fitness. However, even experienced athletes sometimes face a problem that can interfere with progress – knee pain. 

How the knee joint works while running

The knee joint is one of the most complex in our body. It can withstand a significant load every day, and when you exercise, this load increases several times. Each step creates a shock wave that travels through the foot, lower leg and knee. If the movement technique is correct, the joints and muscles take on the pressure evenly. But if there are errors or overloads, it is the knee that often receives the main blow.

Therefore, it is important to understand how to run correctly, control the volume of training and pay attention to muscle preparation.

What are the main causes of knee pain after running

The problem rarely has only one factor. Most often it is a combination of several factors.

Sharp increase in load

Most runners experience knee problems just when they suddenly change the volume or intensity of their workouts. Most often, overload occurs due to several common errors:

• a sharp increase in distance;
• too frequent intense training;
• lack of rest days;
• preparation for competitions without a gradual plan.

When the load increases too quickly, the tissues of the joints do not have time to recover. As a result, discomfort or pain appears, which can eventually develop into an injury.

Council. Increase the volume of training gradually. Usually, it is enough to add no more than 5-10% to the previous week’s distance and leave time for recovery.

By the way, we talked in detail about how to improve running results in one of the previous articles.

Incorrect running technique

The question of how to run correctly so that your knees do not hurt often begins with the technique of movement. If the steps are too long or the landing occurs with a strong blow to the heel, the load on the joints increases sharply.

Council. To reduce the risk of injury, pay attention to the basic principles of running technique:

• land gently and closer to the center of gravity;
• try to run at a steady pace without sudden changes in rhythm;
• don’t take too long steps;
• Keep the body slightly tilted forward.

If you follow these principles, the load is distributed more evenly.

Runner’s knee syndrome

“Runner’s knee” is a common name for a pain syndrome that occurs in the front or outside of the knee. Often the cause is irritation or gradual wear of the cartilage under the kneecap. Normally, this cartilage acts as a shock absorber and ensures smooth movement of the joint during flexion and extension of the leg. When the load is too heavy or the running technique is disturbed, the tissues do not have time to recover, which leads to pain.

Symptoms usually feel like this:

• discomfort when descending stairs;
• friction or crunching sensation in the knee;
• pain after sitting for a long time.

Council. If knee pain persists after rest, consult a doctor. This will help you find the cause in time and avoid complications.

Weak muscles

The knee works as a kind of “hinge”, but the stability of this mechanism is provided by the muscles. If they are weak or work unevenly, the load goes directly to the joint. Most often, problems arise due to:

• weak gluteal muscles and muscles of the back of the thigh;
• insufficient strength of the quadriceps;
• pelvic instability.

In such a situation, even with the right technique, knees can hurt after training.

Council. Add knee and hip strengthening exercises to your program 2 to 3 times a week. Start with squats, lunges, platform lifts, and glute bridges.

Wrong shoes

Shoes play an important role in protecting joints while running. Discomfort can occur if the shoe model does not match the type of foot or level of support that the runner needs. Another common situation is shoes that are not suitable for the surface you are running on, for example, when light gym shoes are used for running on asphalt.

Council. Pay attention to the condition of the sole and the sensations while running. If the cushioning has become stiffer, the sole has worn out, or discomfort in the feet or knees begins to appear after jogging, it is better to replace the sneakers.

Conclusion

Now you know what to do if your knee hurts after running. Don’t take pain as normal. Most often, this is a hint that the body needs a small correction of the load, technique or recovery.

Stay tuned and stay tuned to the IKS blog. We will continue to analyze important topics for athletes, share practical tips and useful life hacks that will help you train more efficiently and safely.