Knee pain and runner's knee when training for an event
Knee pain during race training is common, especially around the front of the knee (often called runner's knee). It is usually related to how your knee, hip, and foot share load as your mileage or speed increases. Calming things down early, adjusting training, and adding targeted strengthening exercises can reduce symptoms and support a confident return to running. If pain persists or limits you, a tailored assessment with a hands-on clinician can help you get to the root cause.
What is runner's knee?
"Runner's knee" is a common term for pain around or behind the kneecap.
You might also hear it called patellofemoral pain.
Rather than one single injury, it is usually an irritation of the tissues around the front of the knee.
With runner's knee, the knee itself is often structurally sound.
The problem is more about how force is shared between the muscles and joints when you run.
That is why hands-on treatment and thoughtful strengthening can be so helpful.
Why runners get knee pain during event training
Training for a 5k, 10k, half marathon, marathon, or triathlon often means a sudden jump in:
Weekly distance
Number of runs per week
Speed or hill sessions
Your body can adapt, but it needs time.
If your training load rises faster than your tissues can recover, the front of the knee can become irritated.
Common contributing factors include:
Rapid training changes - new hills, intervals, or big jumps in distance
Hip and glute weakness - the knee may drift inwards when you land
Poor control around the knee - especially when landing on one leg or going downstairs
Foot mechanics - how your foot rolls and pushes off changes how load travels up to the knee
Reduced ankle or hip mobility - the knee takes more of the strain
According to reputable sports medicine sources, running-related injuries affect a large proportion of regular runners, and the knee is one of the most commonly affected areas.
Typical signs and symptoms of runner's knee
Everyone is different, but people with runner's knee often notice:
A dull ache around or behind the kneecap
Pain during or after running, especially on hills or down slopes
Discomfort when going downstairs or downhill when walking
Stiffness or ache after sitting for a long time, then standing up
These are common patterns, but they do not replace an individual assessment.
If your knee feels unstable, locks, gives way, or is very swollen, it is sensible to seek prompt professional advice.
Can I keep running with knee pain?
This is one of the most common questions we hear from runners in Banstead.
The answer depends on how irritated the knee is and what your goals are.
As a general guide:
Mild, low-level discomfort that settles quickly after a run may be manageable with adjusted training.
Sharp, increasing, or lingering knee pain usually needs a step back and a recovery plan.
A good rule of thumb is to avoid "pushing through" pain that is:
More than a mild nuisance
Increasing as you run
Still present and notable 24 hours later
Working with a clinician can help you find the right balance between staying active and allowing the knee to calm down.
Simple recovery tips for knee pain from running
These recovery tips are general and not a diagnosis, but they can often help settle an irritated knee.
1. Adjust your training, not just your knee
Rather than stopping completely, it often helps to reduce and reshape your training:
Drop your weekly mileage by 30–50% for a short period.
Remove or reduce hills and speed sessions.
Keep 1–2 easy, flat runs if your knee tolerates them.
You are giving the knee breathing space while keeping your overall fitness ticking over.
2. Use pain as a guide
A simple pain scale from 0–10 can be useful, where 0 is no pain and 10 is the worst.
Aim to keep pain during and after a run in the mild range (around 0–3 out of 10) and back to baseline by the next day.
If pain climbs above that or lingers, reduce your load further.
3. Support recovery between runs
Between training sessions, you might find these strategies helpful:
Gentle movement such as walking or easy cycling to keep the joint moving
Ice or warmth if you find one or the other soothing (neither is essential)
Comfortable footwear for daily activities to reduce irritability
If you are unsure what is appropriate for you, discuss it with a health professional who understands running.
Strengthening exercises for runner's knee
Strengthening does not need to be complicated.
The key is to gradually build strength and control around the hip, knee, and ankle.
Here are some commonly useful areas to work on.
1. Hip and glute strength
Stronger hips help keep your knee aligned when your foot hits the ground.
Examples of targeted exercises include:
Side-lying leg lifts - focusing on slow, controlled movement
Clamshells - knees bent, opening and closing the top knee
Side steps with a band around the knees or ankles
Start with 2–3 sets of 8–12 repetitions, once a day, on most days.
Your clinician can help you adjust sets and reps to your level.
2. Thigh and knee control
The quadriceps (front of thigh) help guide the kneecap and control bending.
Helpful exercises often include:
Wall sits - sliding your back down a wall into a gentle squat and holding
Mini squats - pain-free range, feet hip-width apart
Step-downs - slowly lowering yourself off a small step
Aim for smooth, quiet movement and good knee alignment over the middle of the foot.
Again, 2–3 sets of 8–12 repetitions is a reasonable starting point.
3. Calf strength and balance
Your calf muscles and ankles help absorb load and support your knee.
You might work on:
Calf raises - on both feet then progressing to single-leg
Single-leg balance - first on flat ground, then on a cushion or with eyes closed
Improving balance and calf strength can make your running stride feel more controlled and efficient.
4. Progress back towards running
As pain settles and strength improves, you can:
Gradually reintroduce short, easy runs on flat ground
Alternate walking and jogging if needed
Increase distance by small steps, for example around 5–10% per week if the knee is coping
If symptoms flare, step back again and build more slowly.
When to seek professional help
It is sensible to seek an assessment with a healthcare professional if:
Knee pain is stopping you from training as planned
Symptoms have not improved after a few weeks of sensible self-management
The knee feels unstable, locks, or gives way
Pain is severe, associated with a fall, or accompanied by significant swelling
A clinician with experience in running injuries can:
Examine how your hip, knee, and foot are moving
Identify which tissues are most irritated
Use hands-on techniques to ease stiff or sensitive areas
Design a tailored strengthening and movement plan
Help you adjust your training for your specific event and timeline
At Body Zest in Banstead, our focus is on understanding the root cause of your knee pain, not just chasing symptoms.
How Body Zest can support your race training
Many runners come to us worried about losing fitness or missing their event.
Our role is to work with you, not against your goals.
A typical approach might include:
Listening to your story - when pain started, your training plan, and your event date
Hands-on treatment - to ease tension, improve joint movement, and calm irritated tissues
Targeted rehabilitation - strengthening exercises chosen for your body and your sport
Load management - helping you shape a realistic plan back towards your race
The aim is to help you move better and feel better, with growing confidence in your knee.
If you are ready to take the next step, you can use our online booking page to arrange a time that suits you.
Key takeaways and next steps
Knee pain and runner's knee are common during race training, but they are rarely a reason to give up on your event.
Most issues relate to how load is shared across the hip, knee, and foot, especially when training changes quickly.
Calming symptoms, adjusting training, and adding the right strengthening exercises can help your knee recover.
If pain persists, worsens, or is worrying you, a professional assessment can help you get to the root cause.
If you would like guidance tailored to your body and your race goals, our team at Body Zest in Banstead is here to help you build confidence in movement.
You can explore options or arrange a free discovery visit with our clinicians to discuss your knee, your training, and simple next steps.