How to Prevent Knee Pain as a Runner

Running’s impact on your knees is no joke: The force it creates equals four times your body weight per step. Stay active and pain-free with prevention tips from our expert team.

If you run regularly, you’ve likely felt a twinge in your knee at some point. Whether it’s a dull ache or a sharp jab, knee pain can turn your favorite activity into a frustrating struggle.

At Northeast Orthopaedics & Sports Medicine, we care for runners throughout Schertz, Live Oak, and San Antonio, Texas, areas. Our board-certified, fellowship-trained orthopedic surgeons are sports medicine experts who offer personalized, patient-centered care all under one roof.

Even if you’re visiting us for hip pain, arthritis, or another concern, it’s important to think ahead about your knees, especially if running is part of your fitness routine. Preventing knee pain starts with understanding how stress and poor mechanics contribute to problems.

Why runners are prone to knee pain

To understand how to prevent knee pain, it helps to know how and why it starts. The bottom line is that running puts repeated force on your joints, especially your knees. With every running stride, your knees endure an impact force equal to four times your body weight.

Over time, even minor imbalances in form or muscle strength can lead to overuse and irritation. Some factors that can increase your risk of knee pain include:

Weak hip or thigh muscles
Poor running form
Inadequate warm-up or cool-down
Running on hard or uneven surfaces
Worn out or unsupportive shoes
Sudden increases in mileage or intensity

Being aware of these risk factors gives you a powerful advantage in protecting your knees and extending your running life.

Types of knee pain in runners

The common running-related knee issues our specialists often see are:

PFPS

Patellofemoral pain syndrome, or runner's knee, causes pain around or underneath the kneecap. Among runners, studies show that it affects up to 30% of women and 25% of men.

ITBFS

Iliotibial band friction syndrome causes outer knee pain. It happens when the band of tissue spanning the outer thigh rubs painfully against the knee.

PT

Patellar tendinitis is tendon inflammation that causes pain just under the kneecap.

Stopping knee pain before it starts

When you’re a runner, it’s important to keep pain prevention in mind so you can maintain your fitness routine. Effective, proactive tips to avoid knee pain include:

Strengthen supporting muscles

Bolstering strength in the muscles that support your knees is one of the best ways for runners to prevent sports injuries and knee pain. The stronger your hamstrings, glutes, calves, and quadriceps, the more knee stability you'll have.

Warm up before every run

Light movements and dynamic stretches before your run raise your body temperature, stimulate your nervous and muscular systems, and help prepare your muscles and joints for the workout ahead.

Prioritize proper form

Proper form can help protect your knees to avoid overuse injuries. Experts recommend keeping a slight bend in your knees when landing to absorb shock. Avoid heel striking and overstriding, aiming to land evenly on your full foot.

Some studies suggest that an overall softer, shorter stride can dramatically reduce the risk of knee pain. A quicker cadence, about 170–180 steps per minute, may also help improve form and reduce knee strain. Think of your legs moving in a circular motion.

Replace shoes regularly

Running shoes lose their support over time, with the interior padding compressing significantly. This can quickly lead to knee wear and tear. Experts generally recommend changing running shoes out every 300–500 miles.

Take rest days

Recovery allows your body to rebuild and reduces your risk of overuse injuries.

Make changes gradually

If you're changing your running routine, especially if you're training for a marathon or want to greatly increase your distance, it's important to do so gradually. Adding a lot of extra mileage all at once is a surefire way to overstress your muscles and joints.

When to get help for knee pain

If knee pain sticks around after a run or makes daily movement uncomfortable, it’s time to take it seriously.

At Northeast Orthopaedics & Sports Medicine, we provide everything you need to prevent and manage knee pain. You’ll have access to advanced imaging, customized physical therapy, joint injections, and surgery when necessary, all led by highly skilled surgeons focused on what’s best for your body.

When knee pain is throwing off your stride, don’t wait to call the office nearest you in Schertz, Live Oak, or San Antonio to book an appointment.

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