Understanding knee pain in runners
Knee pain is one of the most common problems we see at Harborne Physiotherapy — especially in people who run regularly.
It can come on gradually, feel worse during or after running, and often becomes something people try to “push through”.
But knee pain is rarely something you should ignore.
The key thing to understand is that most running-related knee pain is not due to serious damage — it’s usually related to how your body is loading and controlling movement.
Common causes of knee pain when running
There are a few key patterns we see again and again.
Patellofemoral pain (runner’s knee)
Pain around or behind the kneecap.
Often worse with:
Running downhill
Stairs
Sitting for long periods
Iliotibial band (ITB) syndrome
Pain on the outside of the knee.
Often sharp and worsens the longer you run.
Tendon-related pain
Pain just below or above the kneecap.
Often linked to:
Increased training load
Speed work or hills
Why does it keep coming back?
This is the most important part.
Most knee pain isn’t just about the knee.
It’s usually influenced by:
Hip strength and control
Load through the pelvis
Running volume and progression
Fatigue and recovery
If these aren’t addressed, symptoms often settle temporarily — then return again.
What actually helps?
The right approach focuses on addressing the cause, not just the symptoms.
Load management
Adjusting running volume, intensity, and frequency to allow symptoms to settle
Strength work
Targeted exercises for:
Glutes
Quadriceps
Calves
Movement control
Improving how your body absorbs load when running
Gradual return to running
Building back up in a structured way
When should you get it checked?
If your knee pain:
Persists beyond a few weeks
Is worsening
Is stopping you running
…it’s worth getting it assessed properly.
How we can help at Harborne Physiotherapy
At Harborne Physiotherapy, we regularly assess and treat running-related injuries.
We focus on:
Identifying the true cause of your pain
Providing a clear plan
Helping you return to running safely and confidently
Book an appointment
If you’re dealing with knee pain when running, we’re here to help.
Visit: www.harbornephysio.co.uk
Call: 0121 270 9480
