Why you’re getting knee pain after running and what to do about it level 3
You should read more about Stitches Level 1
Where does it hurt? Pain below your kneecap and at the top of your shin; it sharpens on the run. Also hurts going up or down stairs. The patellar tendon is the band-like tissue that connects the bottom of the patella to the tibia (shin bone).
What’s going on? The force placed on the knee during running can sometimes put too much strain on the patellar tendon.
Stop running until you can do so pain-free; cross-train instead
Unlike runner’s knee, patellar tendonitis generally does not get better if you try and run through it. I tell my patient: don’t mess with an irritated tendon!
Apply ice for 15 minutes five times a day
A patellar tendon strap can reduce pain
If it doesn’t improve, see a doctor
Stretch your quads and hamstrings
Foam roll daily with a focus on quads and hamstrings.
cross training with a running injury
Injured? Read our complete guide to cross training
Iliotibial band syndrome
Where does it hurt? Pain on the outside of your knee. It usually comes on five minutes into a run and subsides when you’re finished.
What’s going on? The iliotibial band (ITB) runs from your hip to your knee, crossing two joints, both the hip and the knee. ITB syndrome, otherwise known as ITB impingement, is one of the most painful conditions that can befall a runner. It is often described as ‘a sharp pain, like a screwdriver jabbing the outside of my knee after 10 minutes of running’. The pain comes from the tendon rubbing against the outside of the femur, often associated with the development of an enlarged, fluid-filled sac called the bursa, which sits between the ITB and the outside of the femur. When the ITB is tight, the bursa gets squeezed, causing pain.
While you can run with a mild form of ITB syndrome, it’s important to recognise if the pain is worsening. In our office, we tell our patients to stop running if the pain is causing a change in your running form
See a doctor or physical therapist to get a proper diagnosis
Reduce your mileage and cross-train
Foam roll your ITB on the soft part of your outer thigh
If you overpronate, consider orthotics or motion-control shoes
Glutes, glutes, glutes. Squats are essential to build hip and glute strength – one of the best ways to get rid of ITB pain
See a doctor if pain persists for possible X-rays, medication, or injections
- Strong glute and core muscles are key
- Foam roll your ITB daily
- A shorter, quicker stride can help. Aim for 170-180 footstrikes per minute