How To Fix Knee Pain After Running For Beginners

Do you experience knee pain or discomfort during or after running?

A Knee Brace may be your answer….Running is an extremely popular sport here in the UK, partly because it is accessible to virtually every single able-bodied person in the world. Some simple shoes and a little bit of free time are all that you will need to embark on a run or jog. Furthermore, you can go running just about anywhere as long as the weather conditions permit man and woman running first time beginnersit.

The sport of running offers numerous health and fitness benefits to all willing to try it. If you want to keep fit, improve your endurance and even lighten your mood, running is more than apt. Few things in life will compare to the levels of freedom and carelessness provided by a good, free run.

However, running also has a dark side in the form of common knee injuries. Running is so accessible and requires so little of us that we tend to forget about the very real danger and risk factors that running can lie on our bodies if done haphazardly. Often what was initially an enjoyable experience becomes a trying ordeal every time. After every run, you begin experiencing substantial knee pain and discomfort.


Millions of people around the world have turned to run as a way to improve cardiovascular health, lose weight, and relieve stress, and just as many people have given up on running due to knee pain.

In the end, quitting your running hobby is more than likely an overreaction. There are effective methods to reduce the risk of developing knee pain caused by running. Read on to find out.


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The knee is a very complex synovial joint that joins the thigh to the leg and allows flexion and extension between the two through a modified hinge. It is composed of three bones, which are the femur, the tibia, and the patella. One joint is formed between the posterior side of the patella and the anterior distal face of the femur. Another joint is formed between the distal epiphysis of the femur and the proximal epiphysis of the tibia.

The patella is a bone that is in the anterior part of the knee and is attached by the inferior tendon of the quadriceps femoris muscle. The lower part of this tendon is called the patellar ligament and is inserted into the tuberosity of the tibia.

Another important part of the knee is the meniscus. They are composed of fibrous tissue pads whose primary function is to absorb motion stresses, evenly distribute boy weight across the tibia, and facilitate the flow of synovial fluid to reduce friction between the bones that form the joint.

In addition to these structures, there are other fibrous tissues across the capsule and the synovial membrane. The joint capsule surrounds the knee; it begins at the back of the femur and in the anterior part connects to the sides of the patella. The lower part is inserted into the tibia. The synovial membrane is in contact with the inner part of the membrane. It actually produces all the synovial fluid of the knee joint, which is in charge of lubricating the knee by reducing friction during movement.

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The most common injuries that can cause knee pain when running are meniscus tears, femoral patellar syndrome or chondromalacia patella. Let us learn a bit more about each.

Patellar-femoral syndrome is also known as runner’s knee because it is one of the most common problems that affect runners and athletes. Another common problem for runners is Plantar Fasciitis. The first symptom that appears is usually a pain in the front of the knee, below or around the patella. This pain is worse while descending down an incline or even after sitting for prolonged periods of time. Inflammation may occur, but it will not be significant. Audible clicking will become pronounced when joint of the knee bend.

When the meniscus tears, the most prevalent symptoms are intense are pain and significant inflammation. Tears of the meniscus are extremely common amongst runners. If you feel a loud pop followed by severe pain, followed by locking of the knee joint, you have probably torn a meniscus.

The ileo-tibial band is formed by connective tissue and goes from the outside of the hip inserted below the knee. It usually swells after a long distance run and pain develops along the side of the affected knee. Most symptoms will subside after the race but come back with the next training. In more advanced cases, the pain along the ileo-tibial band will appear after a mere walk.


The first step to treating running-induced knee pain is to rule out injury from trauma. If the meniscus is torn through, for example, the solution will be different.

However, in cases in which the problem derives from a bad body alignment, you have to make an assessment of your running posture and footprint to understand exactly where the movement becomes misaligned how to correct it to restore balance.

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With specific exercises aimed at correcting your posture, we can improve the body’s alignment while running to reduce the risk of developing knee pain while running significantly.

Once your posture is balanced, the impact on the ground when running will no longer be a problem. Moreover, some studies suggest that runners have less inflammation overall and even display greater cell regeneration. In short, if you like to run and you experience knee pain when doing it, analyzing your posture is one of the most effective methods to solve the issue.


  • Kujala, Urho M., et al. “Knee osteoarthritis in former runners, soccer players, weight lifters, and shooters.” Arthritis & Rheumatism 38.4 (1995): 539-546.
  • Duffey, Michael J., et al. “Etiologic factors associated with anterior knee pain in distance runners.” Medicine and science in sports and exercise 32.11 (2000): 1825-1832.
  • Stefanyshyn, Darren J., et al. “Knee angular impulse as a predictor of patellofemoral pain in runners.” The American journal of sports medicine 34.11 (2006): 1844-1851.
  • McDermott, M., and P. Freyne. “Osteoarthrosis in runners with knee pain.” British journal of sports medicine 17.2 (1983): 84-87.
  • Knee pain Mayoclinic


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