How to prevent knee pain when running
- Fysiobasen
- Sep 18
- 3 min read
Running is one of the most accessible and effective forms of exercise, but it can also lead to knee pain—particularly for beginners or those who train too hard without sufficient recovery. Knee pain during running can result from several factors, ranging from poor technique to overuse. Taking preventive measures is essential to protect your knees. This article outlines simple strategies to prevent knee pain while running so you can continue to run safely and effectively.
Common causes of knee pain when running
1. Overuse
A common cause of knee pain in runners is overuse. If you increase your training volume too quickly, your knees may become overloaded, leading to pain and inflammation. Overuse can also occur when running on hard or uneven surfaces, which increases stress on the knees.
2. Poor technique
Incorrect running form can place unnecessary stress on the knees. For example, overpronation (when the foot rolls inward excessively) or poor posture while running may contribute to undue knee strain and pain.
3. Inappropriate footwear
Wearing the wrong shoes can greatly affect knee health. Inadequate footwear may cause improper load distribution and poor support, increasing the risk of knee pain. This is particularly important for those who run on hard surfaces or have foot issues such as overpronation or high arches.
4. Lack of strength and flexibility
Weak muscles and stiff joints can increase the load on the knees. The muscles surrounding the knee—such as the quadriceps, hamstrings, and hips—play a vital role in providing support during running. A lack of strength and flexibility in these muscles can worsen running form and increase injury risk.
How to prevent knee pain when running
1. Increase intensity gradually
A key rule to avoid overuse injuries is to increase training volume and intensity gradually. Avoid raising both distance and intensity at the same time. Follow the general guideline of increasing weekly training load by no more than 10%. This allows your body to adapt safely.
Effect: Gradual progression reduces the risk of overuse and knee injuries.
2. Use proper running technique
Correct running form helps reduce stress on the knees. Keep an upright posture and avoid exaggerated arm or leg movements. Instead of landing on the heel, try landing mid-foot to distribute impact forces more evenly.
Effect: Proper technique minimizes knee strain and lowers the risk of injury.
3. Choose the right footwear
Wearing the right running shoes is crucial for knee protection. Select shoes with adequate cushioning and support, especially if you have specific needs such as overpronation or high arches. Replace shoes regularly, as worn-out shoes lose both cushioning and support.
Effect: Good footwear provides support and shock absorption, reducing stress on the knees.
4. Strengthen the muscles around the knees
Strength training for the quadriceps, hamstrings, and hips stabilizes the knees and lowers injury risk. Exercises such as squats, lunges, and hip abductions help build the muscles that support knee stability.
Effect: Strength training improves muscle balance, providing better knee support and stability.
5. Stretching and flexibility
Maintaining flexibility in the muscles around the knees is vital to prevent stiffness and reduce joint stress. After running, spend time stretching the quadriceps, hamstrings, and hips to preserve mobility.
Effect: Stretching improves flexibility and reduces stiffness and knee pain.
6. Listen to your body
If you experience knee pain during or after running, it is important to stop and reassess your training. Minor pain can develop into a serious injury if ignored. Adequate rest is also essential to avoid overtraining.
Effect: Listening to your body and resting when needed can prevent more severe knee injuries.
Summary
Knee pain during running can be prevented through proper technique, correct footwear, and gradual increases in training load. Strength training for the muscles around the knees, combined with stretching to improve flexibility, is also essential. By listening to your body and allowing time for rest and recovery, you can continue running without damaging your knees.
References
Green A, et al. The prevention of knee injuries in runners: A review of current strategies. Journal of Sports Medicine. 2020.
Williams S, et al. Knee joint mechanics and running technique: Implications for injury prevention. Journal of Strength and Conditioning Research. 2021.
Harris M, et al. The role of footwear in preventing running injuries. Sports Health Journal. 2020.
Johnson T, et al. Strengthening the muscles around the knee to reduce injury risk. Journal of Athletic Training. 2021.
Thompson D, et al. Flexibility and its importance in running injury prevention. Journal of Sports Science and Medicine. 2021.
