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Causes Of Knee Pain After Running and How to Get Rid of it

Causes Of Knee Pain After Running and How to Get Rid of it

If you are an athlete or you run daily, you might experience pain in your body, particularly in your knees after running. 

As running is a continuous process in which your body moves in a repetitive motion; there is a high chance that your muscles can get sore and painful. 

The most common form of injury while you run is a knee injury.

In fact, 50% of running injuries are knee injuries. 

If you have knee pain due to running and want a permanent solution to it then read further. You will come to know about the causes of knee pain after running and treatment options so that you can make an informed decision, well on time.

What causes knee pain after running? 

Running puts a lot of pressure on your knees as they have to bend and stretch in a regular fashion. The knee cap, tibia, and femur all move to keep you running. In this process, the muscles or the knee cap can get injured, resulting in aching knees.

There are several knee injuries that can result due to running. These include: 

Runner’s knee 

Runner’s knee is caused when your knee cap is injured. This happens because the knee cap bears a lot of pressure during running and the muscles around it can get sore. The knee cap itself can ache due to the wrong posture during running or running on a hard surface, such as concrete.

RELATED: Can Worn Out Shoes Cause Knee Pain?

IT band syndrome 

Iliotibial (IT) band syndrome is most common in long-distance runners. This injury is caused due to overuse of the Iliotibial band—the layer of connective tissue that runs from hips to knees. This band either stiffens or gets torn in the worst cases. IT band syndrome causes the outer side of the knee to hurt badly.  

Knee bursitis

Knee bursitis is caused by injury to a fluid-filled sac near the knee joint called “bursae”. This fluid-filled sac gets inflamed when the runner starts running suddenly without warming up. It can also be caused when the runner decides to take longer mileage than usual. 

Patellar Tendinitis 

The patellar tendon connects your knee cap with the shin bone. It allows the knee to stretch completely. But when this tendon is injured during running then it results in Patellar Tendinitis. The tendon gets torn due to sudden movement while running or running more than you do in routine. The kneecap and shinbone hurt badly due to patellar tendinitis. 

Meniscus tear

Meniscus tear results in pain around the knee. The meniscus is the cartilage that is between your shinbone and thigh bone. Each knee has two menisci. The meniscus can get torn due to sudden movements and taking longer mileage than usual. 

How To Prevent Knee Pain When Running?

  • Get enough rest and avoid running too fast as it can add stress to your knees
  • Practice a few exercises (mentioned below) to avoid knee pain while running. You can do knee-rotation control and body rotation exercises to make your joints flexible. But always consult your doctor if you already have knee pain because these exercises can add to your pain as well. You should also do cross-training exercises on a daily basis to strengthen your joints and muscles
  • Always warm up before your running session. Warming-up reduces pressure on your knees and joints as they become flexible and ready for running
  • Always wear proper shoes and attire that’s comfortable enough. Never run wearing your uncomfortable shoes as they not only injure your knees but can also affect your spine
  • Focus on strengthening the lower part of your body so that your hips, thighs, and pelvic region is strong and flexible
  • Have a healthy and balanced diet
  • Stay hydrated 
  • Sleep well. Give your knees enough rest so that they aren’t inflamed the next day. 

How To Get Rid Of Knee Pain From Running? 

The treatment depends upon the severity of your condition and for how long you’ve been suffering. If your knee is painful and you don’t feel any swelling then you should learn how to cure knee pain naturally at home and get back to running. But if the pain persists for more than 2 weeks then you should visit your doctor and get proper treatment and medication.

Exercises for sore knees from running  

According to Healthline, you can follow a few exercises for knee pain or sore knees from running. But these exercises aren’t good for everyone. You should ask a physiotherapist who will guide you through the exercises that will soothe your condition. A few exercises that your therapist might advise you are: 

  • Standing quad stretch. This includes standing straight and moving your leg back with the help of your arm. Bring the lifted foot up to your hips or as much as it doesn’t cause pain. Remain in this position for 10 seconds and then release 
  • Straight leg lift. Lie down on your back and be in a relaxed position. Now lift one leg while stretching your knee. Move your leg to rest after a few seconds 
  • IT band stretch. If it’s an iliotibial injury then you can practice this stretch. Stand straight and lift your one arm while lifting it up, slightly bend to one side, moving your hip outwards. Repeat it for the other side. 

Home remedies

  • Apply a cold pack on the knee cap and surrounding area for 20 minutes every couple of hours. A cold pack helps to reduce inflammation and pain
  • Take lots of rest and don’t bend or move your knees
  • Rest your knees in a comfortable position 
  • Take a healthy diet. You can add turmeric to warm milk and consume it every night. Turmeric helps heal southern muscles and joints

READ ALSO: Does Drinking Water While Standing Cause Knee Pain? 


Your doctor will describe your painkillers, NSAIDs, or corticosteroids based on your condition. Don’t take medication yourself but take a prescription from your doctor. You might be given muscle relaxants to soothe the pain as well. 

Alternative Treatment – Laser pain therapy 

If your knee pain isn’t going away despite regular visits to your doctor then you should try a safe alternative treatment. 

Laser therapy is a safe way to treat the root cause of the pain and get better completely after a few sessions. It is a scientifically proven and safe alternative treatment that is practised around the world by experienced rheumatologists. 

A safe low-level laser beam penetrates your skin and triggers natural defence and healing mechanisms of the body. After a few sessions, the muscles start to heal and you will be able to move your knees without any pain.

Click to know more about our knee pain treatment at BioFlex Pakistan.


More than half of the running injuries affect your knees. This is because while you run, you put pressure on the kneecap and knee muscles that can be caused due to repetitive motion. 

Read above if you want to know about the causes of knee pain after running and treatment options. You will also come to know about this modern laser pain therapy that helps you get better safely and effectively.

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