Knee pain is one of the most common reasons runners stop training. Whether it’s patellofemoral pain (“runner’s knee”), IT band syndrome, or recovery after injury, getting back to running can feel daunting.

The good news? With the right rehab and a step-by-step plan, you can return to running stronger than before and reduce your risk of re-injury.

Why Knee Pain Happens in Runners

Overload → sudden spikes in mileage or intensity
Weakness → hips, glutes, or quads not supporting the knee
Poor mechanics → excessive inward knee collapse (valgus) or stiff running form
Training factors → old shoes, poor surfaces, lack of recovery

👉 Knee pain is rarely “just the knee”, it’s usually about the whole chain (hips, core, feet).

Step 1: Calm the Pain

Reduce running temporarily if pain is sharp or persistent.
Use cross-training (bike, swimming, walking) to maintain fitness.
Ice, gentle mobility, and relative rest, not full inactivity.

Step 2: Restore Strength and Stability

Evidence shows strength training reduces running injuries by up to 50%. Key exercises:

Glute bridges and hip thrusts (glute strength)
Step-ups and split squats (quad + hip control)
Hamstring curls (posterior chain support)
Core stability (planks, dead bugs)

Step 3: Retrain Running Mechanics

Focus on cadence (increasing step rate slightly can reduce knee load).
Avoid overstriding, land closer to your center of mass.
Keep trunk tall and steady (avoid excessive forward lean).

Step 4: Graded Return-to-Run Program

Start with walk–run intervals:

Example: 1 min run / 2 min walk × 8 rounds
Gradually increase run time and reduce walk time
Progress only if pain is ≤2/10 and doesn’t worsen the next day

Step 5: Build Performance

Once pain-free:

Gradually reintroduce speed work, hills, and long runs
Keep strength training 2x per week
Include mobility drills for hips and ankles
Prioritise recovery: sleep, hydration, load management

How Physio Helps

A physiotherapist can:

Assess biomechanics (hip, foot, running gait)
Provide tailored strength and mobility work
Guide a structured return-to-run program
Use manual therapy if stiffness or soft-tissue restriction contributes

Knee pain doesn’t have to end your running. With strength, mechanics, and smart progression, you can move from injury back to performance, and run with more resilience than before.

✨ Struggling with knee pain while running? Book your session with our sports physiotherapists at Renard Clinic and get a personalised return-to-run plan.