Knee Pain and Running: How PROmotion Health Can Help You Keep Moving

Running is one of the most popular forms of exercise, providing numerous health benefits such as improved cardiovascular fitness, mental well-being, and weight management. Knee pain is a common issue for many runners, ranging from mild discomfort to debilitating injuries that can sideline even the most dedicated athletes. Whether you’re an occasional jogger or a seasoned marathoner, understanding the causes of knee pain and how to manage it is essential to staying healthy and injury-free. 

At PROmotion Health, we love helping runners prevent and manage knee pain through a variety of services tailored to your individual needs. Our team of physiotherapists and exercise physiologists are experts in movement analysis, rehabilitation, and injury prevention, making us a go-to resource for runners experiencing knee discomfort. In this blog post, we’ll explore the common causes of knee pain in runners and how our services can help you recover, strengthen, and continue running pain-free. 

Understanding the Causes of Knee Pain in Runners

Knee pain can arise from several different issues, many of which are related to improper running mechanics, overuse, or weakness in surrounding muscles. Running load can have the largest impact on the presentation of knee pain – sudden increases to the amount of running you are doing can irritate muscular or joint structures in your lower body.  

Here are a few common causes of knee pain in runners: 

1. Runner’s Knee (Patellofemoral Pain Syndrome)

This condition is one of the most prevalent causes of knee pain in runners. It occurs when the cartilage under the kneecap becomes irritated, leading to pain around the front of the knee. Often caused by muscle imbalances, improper running form, or overuse, runner’s knee can make it painful to run, climb stairs, or even sit for long periods. 

2. IT Band Syndrome

The iliotibial (IT) band is a thick band of tissue that runs along the outside of the thigh, from the hip to the shin. When the IT band becomes tight or inflamed, it can rub against the outside of the knee, causing pain and swelling. IT band syndrome is often the result of overuse or muscle imbalances, particularly in the hips and glutes. 

3. Meniscus Tears

The meniscus is a C-shaped piece of cartilage that cushions the knee joint. Sudden twisting movements or long-term wear and tear can cause a meniscus tear, which can result in pain, swelling, and stiffness. Meniscus injuries are more common in athletes who engage in sports involving quick changes in direction, but they can also occur in runners. 

4. Patellar Tendinopathy

Also known as “jumper’s knee,” patellar tendinopathy involves inflammation of the tendon connecting the kneecap to the shinbone. This condition often develops due to repetitive stress on the tendon, particularly during running or jumping activities. If you did a lot of jumping as an adolescent and then have recommenced running – you are more likely to develop patellar tendinopathy.  

5. Overuse Injuries

Repetitive motion, particularly over long distances, can lead to overuse injuries in the knee. This includes stress fractures, tendinopathy, and bursitis. These injuries often result from a sudden increase in running volume or intensity without adequate recovery time. 

How PROmotion Health Can Help

At PROmotion Health, we offer a range of services designed to help runners prevent knee pain, manage existing injuries, and enhance performance. Here’s how we can support you on your journey to pain-free running: 

1. Physiotherapy

Our experienced physiotherapists will perform a thorough assessment of your knee pain, taking into account your running mechanics, muscle strength, and flexibility. From there, we create a personalised treatment plan that addresses the root cause of your pain. Treatment may include manual therapy, targeted exercises to improve muscle strength and balance, and education on how to modify your running technique to reduce stress on the knees. 

2. Running Assessment

Running with improper form or posture can lead to knee pain, particularly over time. At PROmotion Health, we offer running assessments to analyse your running biomechanics and identify any abnormalities in your movement patterns. By correcting these issues, we can help you run more efficiently and with less risk of injury. Our physiotherapists will provide you with strategies and exercises to correct imbalances and improve your running form. 

3. Strength and Conditioning Programs

Strong muscles, particularly in the hips, glutes, quads, and calves, are essential for supporting the knees and reducing the risk of injury. Our strength and conditioning programs are designed to target these key muscle groups, ensuring they are strong enough to handle the demands of running. We’ll guide you through exercises that promote stability and endurance, helping you build the strength needed to protect your knees. 

4. Pilates for Runners

Pilates is an excellent complement to running, offering a low-impact way to strengthen your core and improve your posture. Our Pilates sessions at PROmotion Health focus on building trunk strength, which can help you maintain proper alignment and reduce the strain on your knees during running. Pilates also enhances flexibility, balance, and overall body awareness, all of which contribute to injury prevention. 

5. Education and Injury Prevention

Preventing knee pain starts with understanding how to care for your body. We emphasise education, teaching you about the importance of proper warm-ups, cool-downs, stretching, and recovery. We’ll also guide you on how to increase your running mileage safely, choose the right footwear, and integrate cross-training into your routine to reduce the risk of overuse injuries. 

Conclusion

Knee pain doesn’t have to keep you from enjoying running. With the right approach, you can manage and prevent injuries while continuing to pursue your fitness goals. At PROmotion Health, we’re committed to helping runners like you stay healthy and active through our expert physiotherapy services, running assessments, strength training, and Pilates. If you’re dealing with knee pain, don’t wait for it to worsen—reach out to us today and take the first step toward pain-free running. 

Whether you’re training for your next race or just looking to stay active, PROmotion Health is here to support you every step of the way!