Knee Pain From Running: Advice for Chirnside Park Athletes

Knee pain is one of the most common issues we see in runners across Chirnside Park, Croydon, Lilydale and nearby areas. It can be frustrating when it stops you enjoying your training — especially if you’re preparing for an event, or simply love running for fitness. The good news? Most runners do not need to stop running completely. With the right load management and strengthening, many people can continue training safely while improving symptoms.

What Causes Knee Pain When Running?

Knee pain in runners can come from a variety of sources. The two most common are:

• Patellar Tendinopathy (Jumper’s Knee): Irritation or degeneration of the tendon just below the kneecap, typically from rapid increases in running load or jumping. Presents as pain at the base of the kneecap, especially after sitting for long periods or in the warm-up phase of a run.
• Patellofemoral Pain Syndrome (Runner’s Knee): Pain around or behind the kneecap, often influenced by how the kneecap tracks under load. Common in runners who have increased volume quickly, changed terrain, or have weakness in the hip and glute muscles.

Other contributing factors may include IT band-related irritation on the outer aspect of the knee, referred pain from the lower back, and — in younger athletes — Osgood-Schlatter disease, which typically affects boys aged 11–15 and girls aged 8–13. See our knee pain physio page for a full overview of the knee conditions we treat.

If you’re unsure what’s causing your knee pain, an individual assessment from a physiotherapist can identify the contributing factors and guide a tailored plan. Our post on running injuries in Ringwood also covers common runner presentations in detail.

How to Manage Knee Pain While Continuing to Run

Step 1: Settle the Pain

Early management focuses on reducing irritation without stopping running completely where possible. Practical modifications include switching to flatter surfaces instead of hills, reducing distance or stopping the run before symptoms escalate, modifying weekly training load, and avoiding high-intensity sessions until symptoms are better controlled. The goal is to find a level of running that doesn’t increase pain — then build from there.

Step 2: Address Loading Issues

Load is one of the most important factors in managing running-related knee pain. Reflect on your recent training: How far can you run before pain appears? Do hills or speed work worsen symptoms? Modifications might include temporarily shortening distance if pain starts at 3km, avoiding hills until symptoms settle, and removing sprint work until baseline running is comfortable.

Step 3: Progressive Strength Rehabilitation

Strengthening the quadriceps, glutes, and hamstrings helps your knee tolerate running demands more effectively. Weakness in these muscles is one of the most consistent findings in runners with knee pain. A structured rehabilitation program through our running injuries service addresses these deficits progressively.

Sample Rehabilitation Exercises

Static Lunges

• Step into a lunge position and lower the back knee toward the floor — keep the front knee tracking over the foot, not caving inward
• Add a resistance band above the knees to enhance glute activation
• 3 sets of 10–12 reps each leg

Step-Ups

• Use a stable step and perform slow, controlled single-leg movements — focus on controlling the knee over the foot throughout
• Increase step height gradually as strength improves
• 3 sets of 10–12 reps each leg

Single-Leg Calf Raises

• Stand on one leg at the edge of a step and lower the heel below the step level
• Raise slowly through the full range — 3 sets of 15 reps each leg
• Particularly useful for patellar tendinopathy and general lower limb load tolerance

Technique Adjustments That May Help

Short-term changes to running technique can reduce knee stress while underlying strength and load issues are being addressed:

• Increase cadence (steps per minute): A 5–10% increase in cadence reduces knee joint loading and is one of the most evidence-supported technique modifications for runner’s knee
• Lean slightly forward from the ankles: This shifts load more evenly between the hips and knees, reducing patellofemoral stress
• Reduce overstriding: Landing with the foot closer to your body reduces braking forces through the knee

Building Long-Term Resilience

Ongoing strengthening is essential to help your knees cope with running volume over time. Whether you’re running at Lilydale Lake, training on local Chirnside Park trails, or preparing for Run Melbourne — progressive strength work builds the capacity to run more without breaking down. For runners who want to stay injury-free long-term, our post on common causes of running injuries covers load management principles in detail.

Frequently Asked Questions

Should I stop running if my knee hurts?

Not always. Many runners can continue with temporary load adjustments — shorter distances, flatter surfaces, reduced intensity. If pain worsens or is affecting your gait, an assessment is the right next step. (General information only.)

What is the most common cause of knee pain in runners?

Patellofemoral pain syndrome and patellar tendinopathy are the most frequent sources of running-related knee pain. Both respond well to load modification and targeted strengthening when managed appropriately. (General information only.)

Can poor running technique cause knee pain?

Yes — factors like overstriding, low cadence, or excessive knee valgus (knee dropping in) under load can contribute. Technique changes may help, but are most effective when combined with strength work rather than applied in isolation. (General information only.)

Are knee braces helpful for runners?

They may offer short-term symptom relief, but do not address the underlying causes of knee pain such as load management issues or muscular weakness. A brace can be a useful short-term tool while the actual problem is being addressed through rehabilitation. (General information only.)

When should I see a physiotherapist for running knee pain?

If pain persists beyond 1–2 weeks, limits your training below a level you’re comfortable with, or you’re uncertain about what’s safe to continue — a physiotherapy assessment is a worthwhile next step. Early assessment leads to better outcomes. (General information only.)