Knee Pain With Running

Runner's Knee: Why Your Knee Hurts While Running and How Physical Therapy Can Help

By Dr. Frank Lee, PT, DPT, CSCS | Strike Physio Physical Therapy | Brea, California

Running is one of the most popular ways to stay active, improve fitness, and challenge yourself. However, knee pain is one of the most common issues that runners experience.

Many runners describe symptoms such as:

• Pain around the kneecap

• Pain during longer runs

• Discomfort going downstairs

• Aching after sitting

• Pain that appears after increasing mileage

This type of knee pain is often referred to as "runner's knee."

At Strike Physio Physical Therapy in Brea, California, we help runners identify the underlying cause of their pain, build strength, and safely return to running.

What Is Runner's Knee?

Runner's knee is a general term commonly used to describe pain around the front of the knee, often involving irritation of the tissues around the kneecap.

The medical term often associated with runner's knee is patellofemoral pain syndrome.

The knee is influenced by many factors, including:

• Hip strength

• Foot mechanics

• Running technique

• Training volume

• Recovery

The knee is not working alone. It is part of a larger movement system.

Why Does Running Cause Knee Pain?

Running involves thousands of repeated impacts.

A single run may include thousands of steps, meaning even small movement issues can create significant stress over time.

Common contributors include:

• Increasing mileage too quickly

• Sudden changes in training

• Poor recovery

• Weak hip muscles

• Reduced ankle mobility

• Poor movement control

Common Symptoms of Runner's Knee

Runners may experience:

• Pain around or behind the kneecap

• Pain during longer runs

• Pain going downstairs

• Pain after sitting for long periods

• Stiffness after activity

Many runners notice symptoms improve with rest but return once running resumes.

Common Causes of Runner's Knee

Weak Hip Muscles

The hip muscles help control the position of the leg during running.

Weakness may contribute to:

• Poor single-leg control

• Increased knee stress

• Changes in running mechanics

Training Errors

One of the biggest causes of running injuries is increasing training load too quickly.

Examples:

• Increasing mileage too fast

• Adding hills suddenly

• Increasing speed work

• Poor recovery between sessions

Your body needs time to adapt.

Limited Mobility

Restrictions in areas such as:

• Ankles

• Hips

• Thoracic spine

may affect running mechanics.

However, mobility is only one piece of the puzzle. Strength and control are equally important.

Should You Stop Running?

Not always.

Many runners can continue training with modifications.

This may include:

• Reducing mileage temporarily

• Avoiding painful speeds or hills

• Increasing recovery time

• Adding strength training

Complete rest is not always the best solution because your body needs appropriate loading to become stronger.

How Physical Therapy Helps Runner's Knee

At Strike Physio, we look beyond where the pain is located.

Your evaluation may include:

• Running assessment

• Strength testing

• Hip and ankle mobility

• Single-leg movement analysis

• Training history

• Movement patterns

Treatment may include:

• Hip strengthening

• Quadriceps strengthening

• Calf strengthening

• Running progression

• Mobility work

• Load management strategies

The goal is to get you back to running stronger and more confidently.

How to Prevent Running Injuries

To reduce your risk:

• Increase mileage gradually.

• Strength train consistently.

• Prioritize recovery.

• Avoid ignoring early warning signs.

• Replace worn-out shoes.

• Build your training progressively.

Consistency is what makes runners better—not constantly pushing through pain.

When Should a Runner See a Physical Therapist?

Consider an evaluation if:

• Knee pain lasts more than two weeks

• Pain returns every time you run

• You change your running form because of pain

• Your mileage is decreasing

• You are preparing for a race but cannot train normally

Early treatment can help prevent a minor issue from becoming a major setback.

Why Choose Strike Physio for Running Injuries?

Strike Physio Physical Therapy is located in Brea, California, serving runners throughout Orange County.

We help active adults and athletes recover from injuries while maintaining the activities they love.

Our approach combines:

• Physical therapy

• Strength training

• Movement analysis

• Performance optimization

Whether you are training for your first 5K or your next marathon, Strike Physio can help you move better and run stronger.

Ready to Run Without Knee Pain?

Don't let knee pain keep you from doing what you love.

Schedule an evaluation with Strike Physio Physical Therapy in Brea, California, and take the next step toward running pain-free.