How to Prevent Knee Pain While Running 2025

Knee pain is one of the most common complaints among runners. It can be frustrating and even debilitating, preventing you from doing the activity you love. Known by some as “runner’s knee,” this discomfort can have various causes, from overuse and improper running form to weak muscles and poor footwear. The good news is that knee pain is often preventable with the right approach to training, recovery, and strengthening exercises.

In this guide, we’ll explore the causes of knee pain while running, practical steps to prevent it, and the best strategies for keeping your knees healthy and pain-free.

Understanding Common Causes of Knee Pain

Knee pain isn’t a one-size-fits-all condition. For runners, it typically falls into one of several categories. The most common is patellofemoral pain syndrome (PFPS), often referred to as runner’s knee. This condition arises when the cartilage under the kneecap becomes irritated due to repetitive stress (Dixit et al., 2007).

Another frequent cause of knee pain is iliotibial band syndrome (ITBS), which occurs when the iliotibial band—a thick band of tissue running along the outside of the thigh—becomes tight or inflamed. This can cause pain on the outside of the knee, especially during longer runs (Fredericson & Wolf, 2005).

Other possible causes include tendonitis, which affects the tendons around the knee, and osteoarthritis, a degenerative joint condition more common in older runners.

While these conditions have different underlying causes, many of them share common risk factors: weak supporting muscles, poor running mechanics, overtraining, and inadequate recovery. Addressing these factors is key to preventing knee pain.

Prioritize Proper Running Form

One of the most effective ways to prevent knee pain is to focus on your running form. Poor biomechanics can place excessive stress on the knees, increasing the likelihood of injury. Small adjustments to your form can make a significant difference.

Start by maintaining an upright posture with a slight forward lean from the ankles—not the hips. Keep your shoulders relaxed and your arms swinging naturally at your sides. Avoid overstriding, which happens when your foot lands too far in front of your body. Instead, aim to land with your foot directly under your hips. A shorter, quicker stride can help reduce the impact on your knees and improve running efficiency (Novacheck, 1998).

Footstrike also matters. While there’s no universal “best” way to land, many runners find that transitioning from a heavy heel strike to a midfoot strike reduces knee pain. This adjustment spreads the impact more evenly across the foot and reduces stress on the knee joint.

Build Strength and Stability

Weak muscles around the hips, glutes, and core can contribute to knee pain by causing imbalances in your movement patterns. Strength training helps build stability and improves your running mechanics, reducing the risk of injury.

Focus on exercises that target the glutes, quadriceps, hamstrings, and core. Squats and lunges are excellent for strengthening the lower body, while exercises like deadlifts and bridges help activate the glutes. Single-leg exercises, such as step-ups or Bulgarian split squats, can improve balance and correct muscle imbalances that might be putting extra stress on your knees.

Core stability is just as important. A strong core helps maintain proper posture while running, reducing unnecessary movement that can lead to joint pain. Planks, bird-dogs, and Russian twists are great for building core strength (Behm et al., 2010).

Gradual Progression and Smart Training

One of the most common mistakes runners make is increasing mileage or intensity too quickly. The body needs time to adapt to the stresses of running, and when you push too hard, too soon, injuries can follow.

Follow the 10% rule, which suggests increasing your weekly mileage by no more than 10% each week. This gradual approach gives your muscles, tendons, and joints time to adjust. It’s also important to vary your training to avoid repetitive stress. Incorporating cross-training activities like swimming, cycling, or yoga can help reduce the overall impact on your knees while improving your overall fitness.

Rest and recovery are just as important as the training itself. Aim for at least one or two rest days per week, and listen to your body—if you feel pain that persists or worsens, take a break and seek professional advice.

Choose the Right Footwear

The shoes you wear can have a significant impact on your knee health. Running in old, worn-out shoes or the wrong type of shoe for your foot mechanics can increase the risk of knee pain.

Start by visiting a specialty running store for a gait analysis. This can help you determine whether you have a neutral gait, overpronation, or underpronation (supination) and guide you in selecting the right shoe. Running shoes typically need to be replaced every 300 to 500 miles, so keep track of your mileage and replace them as needed (Richards et al., 2009).

Some runners find that transitioning to minimalist or barefoot-style shoes helps reduce knee pain by encouraging a more natural footstrike. However, this transition should be done gradually to avoid other types of injuries.

Warm-Up and Mobility Work

Warming up before running and incorporating mobility exercises into your routine can help prevent knee pain. A proper warm-up increases blood flow to the muscles and prepares your body for the demands of running.

Dynamic stretches, such as leg swings, walking lunges, and high knees, are excellent for warming up. After your run, focus on static stretching and mobility work to improve flexibility and reduce stiffness. Pay special attention to the quadriceps, hamstrings, calves, and hip flexors.

Foam rolling is another effective tool for maintaining healthy knees. Rolling out tight areas, such as the IT band, quads, and glutes, can improve tissue quality and reduce the risk of injury (MacDonald et al., 2013).

Nutrition and Recovery

Proper nutrition plays a crucial role in joint health and recovery. A balanced diet rich in anti-inflammatory foods can help reduce joint pain and support overall recovery.

Omega-3 fatty acids, found in foods like salmon, chia seeds, and walnuts, have anti-inflammatory properties that may benefit runners with knee pain. Calcium and vitamin D are essential for bone health, while collagen-rich foods or supplements can support cartilage health (Clark et al., 2008).

Hydration is equally important. Dehydration can lead to muscle cramps and decreased joint lubrication, increasing the risk of injury. Drink water throughout the day and replace lost fluids after your runs.

When to Seek Professional Help

While many cases of knee pain can be managed with the strategies outlined above, there are times when it’s best to seek professional help. If you experience sharp or persistent pain, swelling, or instability in your knee, consult a healthcare provider or physical therapist. Early intervention can prevent minor issues from becoming more serious problems.

A physical therapist can assess your movement patterns, identify underlying issues, and create a personalized plan to address your knee pain. In some cases, imaging or other diagnostic tests may be necessary to determine the cause.