Common Causes of Running Knee Pain
| Cause | Symptoms | Risk Factors |
|---|---|---|
| Runner’s Knee | Dull pain around kneecap | Overpronation, weak quads |
| IT Band Syndrome | Sharp outer knee pain | Hip weakness, sudden mileage increase |
| Patellar Tendinitis | Pain below kneecap | Overtraining, poor flexibility |
Prevention Strategies
Proper Running Form
- ✅ Land with slightly bent knee
- ✅ Maintain 180+ steps/minute cadence
- ✅ Avoid overstriding
- ✅ Keep hips level and stable
Essential Strength Exercises
- Single-leg squats: 3×10 per leg
- Clamshells: 3×15 per side
- Glute bridges: 3×12 with 2-sec hold
- Calf raises: 3×15 slow tempo
Treatment Protocol (RICE Method)
- Rest: 2-3 days complete rest
- Ice: 15 mins every 2 hours
- Compression: Knee sleeve during activity
- Elevation: Above heart when resting
When to See a Doctor
- ❌ Pain persists >2 weeks
- ❌ Significant swelling
- ❌ Locking/clicking sensations
- ❌ Inability to bear weight
Running Shoe Guidelines
- Replace every 300-500 miles
- Get professionally fitted
- Consider stability shoes if overpronating
- Rotate between 2+ pairs
Return-to-Running Plan
| Week | Running | Cross-Training |
|---|---|---|
| 1 | Walk/jog intervals (1:2 ratio) | Swimming/cycling 3x |
| 2 | Easy runs (50% normal distance) | Yoga/Pilates 2x |
| 3 | 75% normal distance | Strength training 2x |
Alternative Low-Impact Activities
- Swimming (freestyle or kickboard)
- Elliptical training
- Water running with belt
- Cycling (proper seat height)
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