How to prevent runners knee

How to Prevent Runners Knee – Is your knee cap giving you trouble on your morning run? You may have runners knee. Discover what causes runners knee and how you can avoid it all together.

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Patellofemoral pain syndrome (PFPS) – also known as runners’ knee – is the most common injury experienced by runners. It accounts for approximately 20 percent of all running injuries.

However, runners’ knee affects more people that just runners. If you regularly carry out activities where you bend your knees a lot, such as walking or bike riding, you too can be affected.

How to Identify Runners Knee

If you have runners knee you will likely feel pain under, slightly above or below your kneecap. The pain usually feels worse when you run, walk or cycle up or down hill. You might also hear an unsettling popping or cracking noise when exercising as well.

According to the British Journal of Sports Medicine, Runner's knee mostly affects younger runners and twice as many women as men.

Why Do You Experience Knee Pain After Running?


Identifying the exact cause of patellofemoral pain syndrome is tricky. For some people it could be an abnormal knee structure, and for others it could be due to worn down cartilage in the knee joint.

Tight leg muscles, poor running form and a weak core can also put pressure on your knee and cause your patella (knee cap) to move out of alignment.

The best news about runner’s knee is that it’s relatively harmless.

Preventing Runners Knee

To help prevent runner's knee follow these simple tips:

  1. Loosen up. Rolling legs on a foam roller helps to release tightness in your quad and Iliotibial band (ITB) muscles.
  2. Get stronger. Get consistent with some key strengthening exercises like jump squats for example.
  3. Support your feet. Support your arches in a good pair of running shoes to avoid putting extra pressure on your knee joint.
  4. Go soft. Avoid running on hard surfaces.
  5. Stay healthy. Maintain a healthy fitness level and weight.
  6. Go slow. Don’t increase how far or how long you exercise or run by more than 10 percent each week.
  7. Wear quality. Supportive and well-fitting running shoes are crucial.
  8. Strap in. Wear an Elastoplast Knee Brace or Elastoplast Knee Strap while you exercise if your knee is weak.
  9. Listen in. Listen to your body and back off if something doesn’t feel right.