Knee Pain After Running? Here's How to Fix It Fast!
Knee pain after running is a common issue, and many runners experience discomfort or even injury in this vital joint. To help us understand the four most common causes of knee pain during or after runs, we spoke with Dr. Jordan Metzl, a sports doctor, author, and marathon runner. He also shared practical solutions to manage and prevent these issues—plus, the right support for your knees could make all the difference.
Is Running Bad for Your Knees?
Contrary to popular belief, running isn't inherently bad for your knees. Many large-scale studies show that runners often have lower rates of knee osteoarthritis than non-runners. In fact, research even suggests that running might help stave off the condition by improving pain, stiffness, joint function, and muscle weakness in patients with knee osteoarthritis.
However, that doesn't mean knee pain is entirely avoidable. Some common causes of sore knees after running include arthritis, runner’s knee, patellar tendinitis, and iliotibial band (ITB) syndrome. Here’s how to recognize the symptoms and manage the pain.
Runner’s Knee
Where does it hurt?
Pain occurs under your kneecap, often getting worse after running or when climbing stairs.
What’s going on?
The kneecap, or patella, might be misaligned, causing irritation to the cartilage beneath it. This condition is known as patellofemoral pain syndrome.
How to treat it:
- Reduce your running mileage temporarily.
- Strengthen the muscles above your knee, such as your quads.
- Consider orthotics for better foot support and mechanics.
- Apply ice and take anti-inflammatory medications.
- Foam roll your quads regularly to reduce pressure on the patella.
Wearing the Jlebow EliteFlex Knee Sleeve while recovering can provide the added support and stability needed to alleviate discomfort from runner's knee. Its bioactive fabric encourages blood flow, enhancing recovery and protection.
Patellar Tendinitis
Where does it hurt?
Pain occurs below your kneecap, sharpening during runs or when climbing stairs.
What’s going on?
Excessive strain on the patellar tendon during running causes irritation and pain.
How to treat it:
- Take a break from running until pain subsides.
- Apply ice several times a day.
- Use a patellar tendon strap for support.
- Strengthen your quads and hamstrings.
How to prevent it:
Incorporate strength training for your quads and hamstrings, and use foam rollers to loosen tight muscles.
Iliotibial Band Syndrome (ITBS)
Where does it hurt?
Pain develops on the outer side of your knee during running.
What’s going on?
The iliotibial band (ITB) runs from the hip to the knee. Tightness in this tendon causes it to rub against the femur, resulting in pain.
How to treat it:
- Reduce mileage and cross-train with low-impact activities.
- Foam roll your ITB regularly.
- Strengthen your glutes and core muscles to relieve stress on your knee.
How to prevent it:
Building strong glutes and core muscles is key to avoiding ITBS. Foam roll daily and adjust your running stride to minimize pressure on your knees.
Knee Osteoarthritis (OA)
Where does it hurt?
Pain, swelling, and stiffness in the knee during running or even daily activities.
What’s going on?
Knee osteoarthritis involves the wearing down of the cartilage in the knee joint, leading to bone-on-bone contact and discomfort.
How to treat it:
- Keep moving! Contrary to belief, movement can help alleviate osteoarthritis symptoms.
- Apply ice and take anti-inflammatory medication.
- Consider shoes with added cushioning or motion control.
- Strengthen the muscles around the knee to improve function.
How to prevent it:
Maintaining strong muscles around the knee and finding supportive running shoes are essential for preventing osteoarthritis symptoms.
For any of these knee conditions, wearing the Jlebow EliteFlex Knee Sleeve can provide extra support during recovery and help you continue your runs with reduced pain. Designed with germanium fibers, the sleeve improves circulation, reduces inflammation, and delivers unmatched knee support during exercise.
Keep Running Without the Pain
Knee pain doesn't have to end your running journey. By following the advice from experts like Dr. Metzl, strengthening your muscles, and using effective knee support like the Jlebow EliteFlex Knee Sleeve, you can tackle your runs with confidence, comfort, and protection.