Under­stand­ing Knee Pain after Running

16 Week Half Marathon Train­ing Schedule

Many of peo­ple across the world per­form car­dio­vas­cu­lar train­ing rou­tines that result in knee pain after run­ning. This type of car­dio train­ing is easy to per­form and pro­vides numer­ous health ben­e­fits such as pre­vent­ing heart prob­lems and decreas­ing body fat per­cent­ages.

How­ever, you can actu­ally receive knee pain from run­ning even at a mod­er­ate pace due to cer­tain cir­cum­stances that can actu­ally be avoided in most sit­u­a­tions. You should always strive to pre­vent injuries before they ever occur, and there are symp­toms you need to be aware of.

Knee Pain after Run­ning Symptoms

If you feel pain under your knee cap dur­ing and after run­ning then you may have what is known as runner’s knee, or patellofemoral knee pain, which makes up 20% of all run­ning injuries.

You will begin to feel the pain slightly dur­ing your train­ing ses­sion, and after­ward it becomes increas­ingly severe enough to notice that it is not DOMS (delayed onset mus­cle sore­ness). Another symp­tom of runner’s knee to be aware of is swelling of the knee.


The anatomy of the knee is sim­ple to under­stand when it comes to pre­vent­ing knee pain after run­ning. Your “knee cap” is known as the patella, and its loca­tion is under­neath the patel­lar ten­don.

The patella also con­nects to the most pow­er­ful mus­cle group known as your quadri­ceps, which means you have a lot of motion capa­ble of tak­ing place while run­ning.

When you run your pelvis remains in place as your mus­cle tis­sues con­tract to place your body into motion, but when you have weak mus­cles your knee becomes more prone to injuries due to them caus­ing your pelvis to “wobble”.

Another type of injury is known as a hyper­ex­tended knee, occurs when the knee becomes bent back­wards. This com­monly occurs when a per­son lands a jump wrong, but can also be caused by run­ning since your feet absorb the force cre­ated from each step, which sends theMan running after using knee strengthening exercises energy upwards caus­ing the injury to occur from improper run­ning tech­niques. You can pre­vent this by prac­tic­ing proper pos­ture while running.

Knee Strength­en­ing Exercises

Knee pain after run­ning could be pre­vented by increas­ing the strength of your leg mus­cles as a whole. Increased strength in your legs is going to allow your pelvis to remain in bal­ance and sta­bi­lized, which keeps your knee safer from injuries.

Knee strength­en­ing exer­cises do not require you to stack on heavy amounts, and can actu­ally be per­formed with body­weight resis­tance if you choose to. How­ever, it does not hurt to use a bar­bell, dumb­bells, and resis­tance machines with mod­er­ate wait set­tings and higher amounts of repetitions.

You want to strengthen your hip abduc­tors and allow them to recover prop­erly in order for them to grow stronger prop­erly. Never over train any mus­cle group to achieve ben­e­fits that assist another area of your body. You need time to increase knee strength, so ease into your strength train­ing and per­form all exer­cises properly.

Exer­cises to Con­sider for the Pre­ven­tion of Knee Pain 

Leg Curls

Bul­gar­ian Split Squats

Knee Pain after Run­ning Conclusion

You should seek med­ical advice if you are expe­ri­enc­ing pain that is increas­ing and/​or swelling begins to occur. Always per­form a proper warm-​​up and stretch­ing rou­tine prior to run­ning to loosen up all your mus­cle tis­sues and a proper run­ning sched­ule can see you on the way to com­plet­ing that upcom­ing marathon.

Knee pain fol­low­ing a run­ning work­out is quite com­mon and usu­ally not a seri­ous injury, but tak­ing the fol­low­ing infor­ma­tion given to you today allows you the abil­ity to ensure that it never becomes serious.

Let’s go for a run!