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How to Prevent Knee Pain from Running
Have you experienced knee pain from running? Are you sure it was from running?
It's been my experience that running, itself, might not be the culprit. The cause of pain can be something entirely different than the activity we're involved in when we feel pain.
Let's explore what's been useful in my 20+ years of working with clients and athletes who have found discomfort that's prevented them from enjoying a favorite activity.
The workout to prevent knee pain from running can be performed with:
- Dumbbells
- Kettlebells
- Barbell
Continue reading this article or skip ahead to the related 15-minute workout.
Assessing Knee Pain from Running
When it comes to pain and injury, it is best to ensure that you aren't relying on self-diagnosis.
How do you do that? By seeing an appropriate, medical professional.
This isn't to say that every single ache or pain needs assessment, analysis, or medical procedure. Though, if something feels out of the norm, and you want to avoid the possibility of making matters worse, seeing your primary care physician, who may refer you to a specialist like a Physical Therapist, is the best 1st step.
Once You're Cleared to Run
Once a client or athlete has gotten the go ahead to return to training, there are several options for fitness programming.
Where each person is unique, there's no "one size fits all" solution.
With that in mind, here are 3 areas to consider prioritizing in your programming that have worked well for the clients I've been fortunate to see:
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1. Strength Training
I've known a lot of runners who intentionally avoid strength training.
It's unfortunate since, with relatively small investment of time and appropriate programming, they'd see great benefit.
Among those benefits:
- Improved strength
- Improved durability
- Boosts in metabolism
- Reduced incidence of injury
- Power and endurance gains
- Improved running performance
Bettering your focus on strength training doesn't mean that you have to live in the gym.
The desired progress can be seen when committing as little as 2 days per week, depending upon your individual schedule, and with a focus on compound movements and total body exercises.
Why Compound Movements?
A compound movement is one that requires movement through and/or around more than one joint of the body.
An example would be a squat, where the ankle, knee, and hip are all involved in performing the movement appropriately. Not only are the three joints involved, but the muscles surrounding each are, too.
With that, there is significantly more muscular involvement and activation than if you were to choose a leg curl or leg extension. That's not to mention that the squat is more functional overall and more closely related to the needs of running and other activities that you might enjoy outside of the gym.
I Rarely Program Single Joint Exercises
It's on rare occasions that I program single joint exercises (e.g., bicep curls, tricep pressdowns, leg curls, etc.).
The only time I do is when it's to address a specific muscular imbalance and where removing the complexities of a compound movement make sense for the individual and their goals and needs.
Single joint exercises are inefficient in achieving
significant results in:
→ Body transformation
→ Sports performance
→ Muscular gain
Have you ever tried to change your car's tire with a pencil?
That's what trying to enact total body transformation is like when the tool used is a bicep exercise.
2. Flexibility and Mobility Exercises
As much as runners may avoid strength training, so too do many avoid flexibility training.
This is also unfortunate as they're robbing themselves of benefits that would improve their ability to run well and often.
They're also sacrificing the possibility of ridding themselves of some of that knee pain from running.
Differences In Joint Abilities and Requirements
In the earlier example of the squat as a compound movement, I'd mentioned the involvement of the ankle, knee, and hip.
When it comes to mobility training, each of these joints have different requirements.
The Ankle
The ankle should be a mobile joint, allowing for movement in several directions.
We don't want this joint to be hyper-mobile, as that can lead to its own set of obstacles.
When this joint is too far restricted in movement, the body will look to move the next closest joint to make up for that restriction. What's the next closest joint? The knee.
The Knee
The knee is a joint that should be stable and only moving in flexion and extension, like a hinge.
Having too much restriction at the ankle will force the knee to move outside of its "skill set," potentially contributing to connective tissue injuries (e.g., ACL tears).
The Hip
Further up the chain, we come to the hip joint. This should also be a mobile joint.
Too much restriction in movement here can lead to the knee or the lower back suffering the consequences of that limited movement.
The muscles & joints of the body are fascinating!
Around, and crossing, these joints are muscles that may require flexibility training to ensure that they aren't:
- Restricting the movement of the joints, or
- Under-active and contributing to hyper-mobility
Personalized Stretching
Of important consideration is that not every muscle should be stretched in every individual.
Sometimes, stretching for the sake of stretching can lead to issues that may increase the likelihood of injury or incidence of pain.
Want to be sure that your stretching program is appropriate for the way you move? I suggest working with a certified practitioner.
Those qualified in assessment via the Functional Movement Screen (FMS), as well as those who have earned the Certified Strength and Conditioning Specialist (NSCA CSCS) certification (like me!) are well-equipped to provide this type of instruction.
3. Your Running Shoes
Are your running shoes worn too thin?
Lastly in this list, though not of least importance, is whether your running shoes are supporting your efforts.
By that I mean your efforts to remain uninjured and to enjoy your training and racing.
If you've put a few too many miles on your shoes, or if they're the wrong fit, not just in size, but in support, then they may be contributing to any knee pain from running that you might be experiencing.
Retiring Your Running Shoes to Avoid Knee Pain from Running
Tracking the number of miles you put on each pair of sneakers is good practice.
Today's running apps allow you to designate the running shoes you wear for each outing, helping to track the accumulated mileage.
It's a common suggestion that you retire your sneakers from rotation once they've been out on the roads, or trails, for 500 miles.
For ideal fit, a professional assessment is recommended. Getting fitted is a great way to help prevent knee pain from running and other aches and pains.
Call your local running store to see if they offer complimentary assessment, where they'll look at how you:
- Stand
- Walk
- Run
Based on what they see, they'll be able to recommend pairs of sneakers that offer the appropriate support for your needs.
That's your conceptual foundation for today. Let's get to your workout!
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Fitness, you acknowledge and agree that you have consulted with your
medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.
Your Workout to Prevent Knee Pain from Running
Strength Workout to Prevent Knee Pain from Running
3 Exercise Circuit to Build Strength for Running
Exercise
A1) SL RDL with 5s ISO Hold
Notes
8 reps per leg
In the single leg, Romanian deadlift with 5-second isometric hold, start by standing with both feet on the ground. Shift your weight onto one leg and bend that knee slightly. Keeping your back straight, hinge at the hips and extend your other leg behind you for balance. Lower your torso until it's almost parallel to the ground, and hold this low position for 5 seconds, keeping the weight just below knee or mid-shin height without touching the ground. Maintain a straight line from your head to your extended heel. After the hold, return to the starting position by driving through your standing heel. Reset with both feet on the ground before performing the next repetition. Repeat for the desired number of repetitions, then switch legs.
Exercise
A2) Plank with KB Push Pull
Notes
10 reps per arm, 2 seconds out & 2 seconds back
In the plan with kettlebell push and pull, start in a traditional plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Hold a kettlebell in one hand with a neutral grip, where your thumb points forward and your palm faces inward.
Begin the movement by reaching the kettlebell forward as far as possible, keeping your shoulders level. Then, pull the kettlebell back towards your body, driving your elbow towards your hip or rib cage. Maintain a level position with both your shoulders and hips throughout the movement. Repeat for the desired number of repetitions, then switch sides.
Exercise
A3) 2 KB FFE Reverse Lunge to Knee Drive
Notes
8-12 reps per leg
In the 2 kettlebell, front-foot-elevated, reverse lunge to knee drive, start by positioning your front foot on an elevated surface, such as a single riser on an aerobic step, a weight plate turned on its side, or the first step of a staircase. Hold a kettlebell in each hand in the racked position.
Begin the movement by driving one knee up to hip height. At this point, remind yourself to "turn into a statue." Hold this position briefly, maintaining your balance. Then, step back into a reverse lunge, tapping your knee lightly to the ground if your range of motion allows. Keep your front foot firmly planted on the elevated surface throughout the exercise.
To maintain balance, focus on a specific mark on the wall in front of you or an object that remains stationary. Repeat for the desired number of repetitions before switching legs.
Description
Perform 3-4 rounds of the circuit, with zero rest between exercises, and 60-120 seconds between rounds.
Recommendations
This circuit can be performed anywhere within your routine - beginning,
middle, or end. However, we recommend placing it after a general and specific warm-ups.
Benefits
The SL RDL with ISO hold strengthens the posterior chain, focusing on the hamstrings and glutes, essential for stabilizing the hips and reducing strain on the knees during running. The plank with a KB push-pull improves core stability and upper body strength, enhancing overall posture and alignment. The 2 KB FFE Reverse Lunges to Knee Drive challenge lower body strength and balance, promoting proper lower limb alignment and decreasing knee stress.
Performing these exercises consecutively without rest builds muscular endurance and cardiovascular fitness, supporting improved running mechanics and reducing the risk of knee discomfort over time.
Questions or Stories
Have a question about this workout? Did you give it a try and want to tell us how it went?
Share your question or story here!
Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.
Yours in fitness,
Boh
David Bohmiller, MBA, MS, CSCS, TSAC-F
Founder and Lead Trainer at Adelante Fitness LLC
(He/him/his)
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