Runner's Knee: Why the Front of Your Knee Hurts and What Helps

A dull pain around or behind the kneecap that appears during or after a run is one of the most common knee problems in runners. It is often called "runner's knee". The name is a little misleading, because it also affects cyclists, hikers and people who climb a lot of stairs or sit for a long time. The good news is that runner's knee usually responds well to sensible changes in training and to stronger muscles. In this article you will learn how to recognize it and what you can do.

What is runner's knee?

The kneecap glides in a groove at the end of the thigh bone every time you bend and straighten the knee. When this joint between the kneecap and the thigh bone is loaded more than it can handle for a while, the area around the kneecap can become irritated and painful. Doctors often call this patellofemoral pain syndrome. It is usually not a sign of serious damage, but it is a signal that the load and what the knee can handle are out of balance.

Typical signs

• a dull ache around or behind the kneecap, often on both sides of it,
• pain that gets worse when running downhill, going down stairs or squatting,
• pain or stiffness after sitting for a long time with bent knees, for example on a long car journey,
• a crackling or grinding feeling under the kneecap, which on its own is usually harmless.

Common causes

• Too much too soon. A sudden increase in distance, speed or the number of runs is one of the most common triggers.
• Weak hip and thigh muscles. When these muscles cannot hold the knee in line, the kneecap is loaded unevenly.
• Running technique. Very long strides, landing hard on the heel and lots of downhill running increase the load on the front of the knee.
• Shoes and surfaces. Worn-out shoes and hard, uneven ground can make the problem worse for some people.

What helps

• Reduce, but do not stop completely. Run shorter distances or more slowly, so that the pain stays mild during and after running. Cycling or swimming can replace some runs for a while.
• Strengthen the hips and thighs. Exercises such as the bridge, side leg raises and sit to stand help keep the knee in line. You can find them in our article on knee strengthening exercises at home.
• Shorten your stride. Slightly shorter, quicker steps usually reduce the load on the front of the knee.
• Build up gradually. When the pain has settled, increase your distance in small steps and plan easy days between runs.
• Be careful with stairs and squats. Until the knee calms down, avoid deep squats and take stairs slowly. More tips are in our article on knee pain on stairs.

When to see a doctor

See a doctor or physiotherapist if the pain does not improve after about a month of adjusted training, if the knee swells, locks or gives way, or if the pain started after a fall or a twist. Pain just below the kneecap can also come from the patellar tendon, which is described in our article on jumper's knee.

Many runners like to wear a soft knee sleeve during training. It gives a pleasant feeling of support and keeps the knee warm, which many people find helpful on cool days and at the start of a run. A sleeve does not replace stronger muscles or a sensible training plan, but it can help you run with more confidence.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.