Knee Pain When Running: Causes and Solutions
Fzt. Kemran Hafız · 9 July 2026 · 2 min read · Last updated:
The most common complaint among people taking up running is pain at the front of the knee that becomes more noticeable as distance increases. This picture, commonly called runner's knee, usually comes not from damage within the knee itself but from how load is distributed across it.
The typical pattern
- Pain at the front of the knee, mild at the start of a run and increasing as it goes on
- More noticeable going down stairs
- Stiffness when standing up after sitting for a long time
- Symptoms that settle with rest and return on going back to running
The real culprit: the hip
Running is a repeated series of single-leg hops. If the muscles that stabilise the hip from the side do not work adequately at the moment the foot lands, the pelvis drops, the thigh rotates inward and the kneecap moves off its intended track. The pain is felt at the knee, but its cause is above it.
That is why hip abductor and external rotator strength sits at the centre of the programme.
The second culprit: increasing load
Most running injuries are linked to a sudden rise in weekly distance or pace. Tissue can adapt, but it has to be given time.
The widely accepted approach is not to increase weekly distance by more than 10%. After a long break the starting point is well below where you left off, not at it.
Step rate: a small adjustment
Increasing step rate by around 5% (shorter, more frequent steps at the same speed) measurably reduces the load on the knee joint. It is a simple but effective adjustment and does not require overhauling running technique.
Will new shoes fix it?
Footwear is one variable in the picture but not decisive on its own. Changing shoes without correcting strength and load management usually brings only temporary relief.
Should I stop running altogether?
Usually not. In most cases distance and pace are reduced temporarily, walking intervals are added and a strength programme is introduced. Stopping completely means meeting the same problem again on return, with a less prepared body.
For knee pain in runners, Fzt. Kemran Hafız measures hip and trunk strength, analyses walking and running, and builds the programme on those findings. You can book an assessment.