Author: Mr Oliver Eaton BSc (Hons), PG.Cert – Orthopaedic Specialist
Reviewed by: Mr William Sharples BSc (Hons) – Pain Management Expert
Last Updated: September 2025
In this article, you will find out everything you need to know about knee pain when running and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
According to a study conducted by the American Academy of Orthopedic Surgeons, approximately 25% of all running injuries are due to knee pain. ‘Runner’s knee’ (patellofemoral pain syndrome, PFPS) is one of the most common knee injuries, describing pain resulting from injury to the knee cap.
Table of Contents
- What Happens During Patellofemoral Pain Syndrome?
- Is the Jumper’s Knee or the Runner’s Knee the Same?
- Causes of Knee Pain When Running
- Symptoms of Knee Pain When Running
- Diagnosis of Knee Pain When Running
- How to Treat PFPS
- Medications
- Prolotherapy
- How to Prevent Knee Pain When Running
- What to Do While Experiencing Knee Pain When Running
- Why is Exercise Essential for PFPS?
- Best Exercises to Treat Runner’s Knee
- Contact ProHealth Clinic
- Author Bio
- References
What Happens During Patellofemoral Pain Syndrome?
The patella (knee cap) is the most prominent sesamoid bone and provides an attachment point for the quadriceps muscles, patella tendon, and patellar ligament. In PFPS, the knee cap or patellar tendon gets injured, damaged, or out of place, or the patella veers off the patellar groove. This results in patellofemoral aches due to damaged or torn cartilage, ranging from mild to severe.
Read more about knee injections to replace cartilage
Other common knee injuries and problems include IT band syndrome, knee bursitis, chondromalacia patella, meniscus tear, kneecap subluxation, and posterior cruciate ligament (PCL) injuries.
Is the Jumper’s Knee or the Runner’s Knee the Same?
Jumper’s knee (patellar tendonitis) is different from runner’s knee (PFPS). Patellar tendonitis is inflammation of the tendon connecting the knee bone to the shin bone, while PFPS occurs when the knee cap veers off the patellar groove.
You might find this helpful: Knee pain location chart
Causes of Knee Pain When Running
- Overuse injury: Repetitive bending and stress on the knees can lead to pain, swelling, and ultimately PFPS.
- Chondromalacia patella: Cartilage under the patella breaks down, leading to chronic knee injury.
- Iliotibial band syndrome: Swelling or irritation of the IT band tendon can cause pain and contribute to PFPS.
- Weakness or tightness of muscles: Weak or tight quadriceps can cause patelliform pain and injury.
- Malalignment or improper form: Imperfect alignment of bones puts pressure on the knee joint or patella.
- A sudden blow to your knees: Trauma can displace the patella and cause chronic joint pain.
- Other causes: Running on hard surfaces, excessive training, tight hamstrings or Achilles tendons, poor foot support, knee bursitis, meniscus tear, and IT band syndrome.
Symptoms of Knee Pain When Running
The most common symptom of PFPS is pain around the kneecap, usually worse when you bend your knee, run, or jump. The ache can feel sharp and sudden or a dull ache that persists. It may feel like your knee is giving out or will buckle. You may also feel pain in the front, back, or side of your knee.
- Swelling around the knee or soft surfaces of joints
- Stiffness in the joint
- Popping, grinding, or cracking sounds when you move your knee
- Aching after sitting in knees bent position
- Tiny tears of tendons and a small fluid-filled sac located on the inner side and between the joints.
Diagnosis of Knee Pain When Running
Diagnosis is made based on a person’s health history and current symptoms. In severe cases, physiotherapists may recommend an X-ray or MRI scan to confirm the diagnosis.
How to Treat PFPS
- Stretching or strengthening exercises
- Medications (sports medicine for athletes)
- Physiotherapy
- Orthotics
- Applying ice to reduce pain
- Patellofemoral taping
- Elevation
Medications
Over-the-counter anti-inflammatory medications like ibuprofen can also be effective in treating pain and inflammation. If the pain is severe, you may need to see a doctor for more specific treatment options.
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat knee pain.
Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to repair the damage and help knee pain.
As prolotherapy is helping to treat the root cause of knee pain, it is deemed to be a permanent fix, preventing the symptoms from returning.
Disclaimer: The information provided in this section is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Prolotherapy may not be suitable for everyone, and outcomes can vary. Always seek the guidance of a qualified healthcare professional regarding your specific medical condition or treatment options. Never disregard professional medical advice or delay seeking it because of information you have read here.
How to Prevent Knee Pain When Running
- Strengthen your quadriceps and hamstrings.
- Increase the flexibility in your hips and thighs.
- Improve your running mechanics.
- Use proper footwear or running shoes.
- Warm up before any physical activity.
- Maintain a regular running routine with appropriate care.
- Keep joints lubricated.
- Maintain a healthy weight to reduce pressure on the patella.
- Stretch before and after physical activity.
- Take recommended sports medicine regularly.
- If you are a sportsperson or experienced runner, stay in touch with a doctor or expert to prevent knee or other joint injuries.
What to Do While Experiencing Knee Pain When Running
Rest: Stop running and give your knees a chance to recover.
Ice: Apply ice to the affected area for 15-20 minutes to reduce swelling and inflammation.
Compression: Use an elastic bandage or compression sleeve to help support your knee joints.
Elevate: Raise your legs above your heart to reduce swelling.
If the knee pain persists despite these self-care measures, see a doctor or other healthcare provider. They can determine the cause of your pain and recommend appropriate treatment options besides physical therapy.
Why is Exercise Essential for PFPS?
Exercise is a critical part of treating and preventing runner’s knee. It helps strengthen the muscles and stabilise structures around the knee joint, which can help take some stress off the knee cap. Exercise can also help to improve the range of motion and flexibility in the knee joint, which helps prevent pain and stiffness. In addition to these physical benefits, exercise reduces stress and improves your overall mood, contributing to better pain management.
Best Exercises to Treat Runner’s Knee
- Hamstring curls: Strengthens the hamstring muscles, which helps to take pressure off the knees.
- Leg lifts: Strengthens the quadriceps, the muscles that support the knee.
- Heel raises: Stretches and strengthens the calf muscles, supporting the knee joint.
- Hip abductions: Strengthens the muscles around the hip, which can help to stabilize the knee joint.
- Clamshells: Targets the gluteus medius muscle, stabilizing the hip and pelvis.
- Hamstring stretches: Stand and place your heel on a stool or raised surface in front of you. Keep your back straight, and lean forward until you feel a stretch in the back of your thigh. Hold for 30 seconds and repeat 3-5 times on each leg.
- Quadriceps stretches: Stand, bring your heel up toward your buttock, and fully extend your body. Use your hand to help guide your leg back until you feel a stretch in the front of your thigh. Hold for 30 seconds and repeat 3-5 times on each leg.
Balance and pain-free exercises are also helpful. If you have flat feet or pronate when you run, balance exercises can help strengthen the muscles around your knee and prevent runner’s knee pain. Always consult with a doctor or physical therapist before starting any new exercise program.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let knee pain control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Author Bio
Having performed over 10,000 procedures, Mr. Oliver Eaton is one of the UK’s leading practitioners in the field of treating knee pain, with patients travelling to see him from across the UK, Europe, and the Middle East. With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with knee pain and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany. Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
Mr Eaton’s expertise has been featured in many national news and media publications, including The Telegraph, The Daily Mail, The Daily Express, Women’s Health Magazine, and The Scotsman.
Linkedin profile: Oliver Eaton
References
- American Academy of Orthopedic Surgeons
- Johns Hopkins Medicine: Runner’s Knee
- Healthline: Runner’s Knee Symptoms
- NHS: Knee Pain and Running Injuries
- Cedars-Sinai: Runner’s Knee
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider before making treatment decisions.