Runners Knee recovery 101 – everything you wanted to know

Runners knee recovery: an intro

If you’ve found this post it’s likely because you are suffering from some knee pain when running or walking. Hopefully this article can bust some myths and give you some tips to try to get running again as soon as possible.  Runners knee is a general term used by runners for pain around the kneecap or patella. Symptoms in this region vary widely from being a low-grade niggle to a complete inability to run.

No doubt you are interested in the best runners knee recovery, so we have rounded up 7 ideas to try on your runners knee recovery plan as well as our most asked FAQs on the topic of runners knee recovery. Crucially runners knee can usually be overcome so don’t despair. 

It may take some determination to solve it – but you can do it. Here are some ideas to get you started on that road to recovery.

Simple ways to help runners knee recovery and runners knee recovery exercises

  1. Buttock strenghtening! Yes you heard us right. The pain you’re experiencing may be felt in the knee, but there is a good chance that weak glutes are causing some of the problem – so strenghtening the buttocks could be key to your runners knee recovery. Research shows that strengthening of the butt muscles will improve the biomechanics of the entire leg  – so this will likely improve your runners knee pain. Test yourself by standing on one leg and squatting half way down five times. If you can keep your knee centered over your foot while squatting then you have a good gluteal function. If your knees wobble or move inward you could focus on gluteal strengthening to help that knee pain. Simple body weight squats and glute bridges should really help – so add these to your daily routine to help aid recovery.
  2. Stretching. A good stretching regime is is often helpful for runner’s knee recovery. Give extra attention to the hamstrings, calf muscles and quadriceps.
  3. Balance training.  This is an essential component of any knee rehabilitation program. Balance training restores your body’s coordination so that when you run your knee alignment is optimal. You can easily add this in by standing on one leg when you brush your teeth. Yes, it’s that simple. Standing on one leg is fantastic runners knee rehab. Build this exercise into your daily routine and it doesn’t require you to find more time. When this becomes too easy, do the same exercise one leg at a time with your eyes closed. This will really test your balance and build strength as your body corrects the wobble! 
  4. Running form can have a dramatic effect on knee pain, especially if your knees roll in when you run. Pay attention to your technique – or ask a friend to film you running and play it back in slow motion to see what your knees are doing. Put time and energy into improving your running form if this is the case.
  5. Try insoles or orthotics (custom foot supports) which may be able to support the foot in a way that reduces strain on the knee. The ideal solution is to build strength into the leg and knee itself but this may help ease the strain whilst you do that.
  6.  Likewise a knee brace that has a cut out for the kneecap and a way to adjust pressure on the kneecap can be a helpful stop gap.  Adjust the pull on the kneecap until you find a position that cuts down your pain when you run. You should start by adjusting the brace to pull the kneecap inward, then try inward and upward or inward and downward.  If the brace is going to help, you should notice some improvement immediately. 
  7. A physical therapist can perform an evaluation to specifically assess strength, flexibility, balance, etc and design an appropriate program for you. They may also try taping techniques that can provide more specific pressure around the kneecap.

Where is the pain felt for runners knee?

The pain is felt in, behind or around the knee cap. It is often worse when running downhill or doing squats.

Does being overweight cause runners knee?

No, not necessarily. However if you are overweight you just need to be a bit more careful – because running is a high impact activity. You should build up your running gradually in order to take care of your joints. Make sure you are leaving enough time between runs for rest and recovery is important  – as is doing strength exercises to build the strength in muscles.

Who is at risk of runners knee?

It’s a condition which tends to affect beginners, or those upping their mileage or frequency of runs.  People who are training for events – half marathons or marathons – can suddenly experience it because they are increasing their mileage too quickly.

Is walking good for runners knee recovery?

Running places much more impact on your joints than walking does. If you can’t run due to pain in the knee, it may be that walking is tolerable and will help rebuild or maintain fitness and muscle strength as the knee recovers. If walking is pain free then it could play a key role in your runners knee recovery plan.

Will running on a bad knee damage my knees?

If you run with an injury, it will likely alter your posture and running gait. By doing this you risk damaging your knees further due to stresses being put on your knees in a direction and way they were not designed for.

Should you run with runners knee if it still hurts?

Listen to your body. The more you run the more proficient you will become at interpreting the sensations of your body. Take time to do the strengthening exercises we have suggested. Bring these exercises into your daily routine for a week whilst resting from running. Then you can try a run again and see how it feels.

Is runners knee linked to knee damage?

Whether or not you will develop significant osteoarthritis in your knees has more to do with your genetics than anything else. There’s not enough evidence to say that running does damage your knees – and do remember, you are more likely to have knee problems from being inactive than if you’re a runner. However, if you try all of the runners knee rehab steps above and your knee pain is not going away, then as ever we recommend you consult a physician. 

Scroll to Top