top of page

3 main areas of pain in the knees of runners

runners knee pain

Hey Runner!

Let's dive into understanding and addressing Common Knee Pain in Runners

Knee pain is a common issue among runners and can be attributed to various factors. In this post, we will explore three specific areas of knee pain: the outside of the knee (most common - IT Band Syndrome), the front of the knee (most common - Runners Knee/patella tendonitis), and the medial/inside of the knee. We'll discuss how to identify these conditions, understand their causes, and provide practical tips on how to manage and alleviate the pain.


runners hip drop and IT band pain

Outside Knee Pain: IT Band syndrome is characterized by pain on the outside of the knee.

Here's what you need to know:


  • Pain on the outer side of the knee, particularly during or after running.

  • Sharp or burning sensation.

  • Going down stairs.

  • Snapping or clicking.

  • Sitting with legs crossed, pin point the exact spot.


  • Hip cross over running gait.

  • Hip drop running gait.

  • Twisting of the knee.

  • Lack of ankle mobility.


  • Improve hip and ankle range of motion.

  • Gain hip/glute strength.

  • Push with your tush to drive your run forward.


runners knee and overstriding

Front Knee Pain: Runner's knee, or patellofemoral pain syndrome, causes pain in the front of the knee.

Here's what you should know:


  • Pain below or behind the kneecap.

  • Pain with sitting. Then aches and stiff when you stand up.

  • Going downstairs, causes the pain.

  • A dull ache or grinding sensation within the front of the knee joint.


  • Over-striding running form. Shifts our body weight back and stresses the back of the knee cap.

  • When you look up while running.

  • Poor ankle mobility. This does not allow you to lean from the ankles as well.

  • Overloading or excessive stress on the patella tendon.

  • Muscle imbalances, particularly weak quadriceps or tight hamstrings.

  • Improper footwear.


  • Running up hill.

  • Hinge at the ankles - improve ankle mobility.

  • Strengthen quadriceps muscles through targeted exercises.

  • Evaluate footwear, how many miles are on your shoes.


runners pain inside knee and bounding

Medial Knee Pain: Medial knee pain refers to discomfort on the inner side of the knee.

Here's what you need to understand:


  • Pain along the inside of the knee.

  • Knee is more stiff or sore in the morning.

  • Don't like stairs - both up and down stairs hurts.

  • Loud foot strike when running.


  • Bounding running form.

  • Higher the bound the more impact that loads the inside of the knee.

  • Low running cadence.


  • Learn to not bound while running.

  • Use your hips to run; driving knee forward not up.

  • Use your glutes to push you forward.


Conclusion: Proper identification, understanding of causes, and targeted management strategies are essential for addressing knee pain in runners. By being attentive to your body, making necessary modifications to your training routine, and incorporating strength and flexibility exercises, you can take proactive steps toward alleviating knee pain and maintaining a healthy running routine. Remember, if the pain persists or intensifies, it's crucial to seek professional advice. Maybe it's time for a running assessment :-)

Happy and pain-free running!


It's important to improve your running form when having IT Band pain. Our Running Assessment has everything to help you: cues to think about while running & strengthening exercises specifically for you!


Want more help?

Join our Running Workshop here!


Learn how you can run more efficiently Running Assessment


Get your FREE Strength Assessment here!


Join our online 12-week strength program here!

I'll be posting more ideas this week on my IG & FB accounts

44 views0 comments


Post: Blog2_Post
bottom of page