Runner’s knee is a common injury, especially among runners. It refers to pain around and behind the kneecap.
There are often multiple causes—or a combination of them—that can lead to runner’s knee.
1. Overuse
Training too much or too quickly within a short time frame
without proper rest can irritate the knee joint. Gradually build up your
training, mile by mile. Don’t jump straight into 5K or 10K
runs without a solid build-up and proper preparation.
2. Poor running technique
Bad posture or incorrect foot strike increases pressure on the
knees. Most runners land on their heel and roll forward. Pay close
attention to your landing and develop a running technique that suits
your body.
3. Weak hip and leg muscles
Weak glutes and quadriceps can lead to poor kneecap alignment. Strengthen your glutes and quads at the gym.
4. Improper footwear
Running shoes without adequate cushioning or support can
increase the risk of injury. Many runners buy shoes randomly without
understanding what they’re purchasing. Seek advice from specialists who
run themselves. Don’t blindly follow what influencers claim is “best”
for you — they are often paid to promote products.
5. Flat feet or overpronation
This causes the knee to collapse inward while running,
increasing pressure on the kneecap. Consider using stability shoes or
training your foot arch, or get custom insoles from a podiatrist.
6. Limited mobility
For example, a tight iliotibial band (IT band) or hamstrings
can pull on the knee. Stretch and strengthen your hamstrings to reduce
tension.
7. Previous knee injuries
A history of knee problems increases the risk of developing
runner’s knee. There’s not much you can do about your history, but you
can make sure to pay attention to all of the points above.
What may also help reduce knee pain is icing with an ice pack.
Be sure to place a thin towel between your skin and the ice pack to avoid frostbite or skin damage.
