How to Manage Your Running Training with a Knee Injury

Mar 6

For many runners, the idea of stopping completely due to injury is frustrating. Knee pain is one of the most common issues runners face, but it doesn’t always mean you have to hang up your running shoes entirely. With the right approach, you can continue training safely, avoid worsening the injury, and work towards a stronger comeback.

At Body Zest, we specialise in helping runners recover smarter, not harder—so here’s how you can manage your running while dealing with a knee injury.

1. Identify the Cause of Your Knee Pain

Not all knee injuries are the same, and understanding what’s causing yours is crucial for managing it properly. Some common running-related knee issues include:

Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around the kneecap, often worsened by hills, stairs, or prolonged sitting.
IT Band Syndrome – Sharp pain on the outside of the knee, common in long-distance runners.
Patellar Tendonitis – Pain just below the kneecap, often due to overuse or sudden increases in training.
Meniscus or Ligament Injuries – More serious injuries that require proper rehab before running.

💡 Tip: If the pain is sharp, worsening, or affecting your daily life, get assessed by a professional before continuing to run.

2. Reduce Load but Stay Active

A knee injury doesn’t always mean you have to stop running entirely, but adjusting your training is key. Try:

✅ Reducing mileage – Cut back on total weekly distance to reduce strain.
✅ Lowering intensity – Swap fast intervals for slower, controlled runs.
✅ Opting for softer surfaces – Trails and grass are kinder to your joints than tarmac.
✅ Shortening stride length – Overstriding can increase impact on your knees.
✅ Cross-training – Cycling, swimming, and rowing keep you fit while giving your knees a break.

🚫 What to avoid:
❌ Running through sharp or persistent pain.
❌ Ignoring swelling or discomfort after runs.
❌ Pushing your mileage up too soon.

3. Strengthen to Support Your Knees

Weak muscles and poor mechanics can put extra strain on your knees. Strengthening your glutes, quads, hamstrings, and calves can help absorb impact and improve stability.

🏋️‍♂️ Key exercises for runners with knee pain:

Glute bridges – Activates glutes and reduces knee stress.
Step-ups – Builds single-leg strength.
Wall sits – Strengthens quads for better knee support.
Clamshells – Improves hip stability, easing pressure on the knees.

If you’re unsure where to start, our Body Zest team can guide you through a rehab plan tailored to your needs.

4. Use Shockwave Therapy for Faster Healing

For stubborn knee injuries, Shockwave Therapy is a game-changer. It helps:
✔️ Stimulate healing in tendons and soft tissues.
✔️ Reduce pain and inflammation.
✔️ Speed up recovery so you can return to running sooner.

At Body Zest, we’ve helped many runners with patellar tendonitis, IT Band issues, and chronic knee pain recover with Shockwave Therapy. It’s non-invasive, fast, and effective—perfect for those who don’t want to be sidelined for long.

5. Listen to Your Body & Plan Your Comeback

The key to returning to pain-free running is patience. If your knee pain is improving, gradually reintroduce running by:

Starting with walk-run intervals.
Spacing out runs with rest days.
Using a structured return-to-run plan.

🚨 If pain persists, worsens, or affects daily life, it’s time to get professional help. At Body Zest, we specialise in helping runners manage injuries while keeping up a level of training safely.

Luke Watson