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Running Technique – Preventing Knee Injuries
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Running Technique – Preventing Knee Injuries
Learn how knee injuries occur in runners and how to prevent them with these simple tips. Discover the most common knee injuries and how to avoid them, including warm-ups, strengthening exercises, proper footwear, cross-training, and rest and recovery. Keep running pain-free and enjoy the many benefits of this popular form of exercise.

Running is one of the most popular forms of exercise, and for good reason. It’s a great way to stay in shape, reduce stress, and improve cardiovascular health. However, with any physical activity, there is always the risk of injury. Knee injuries are particularly common among runners, and they can be quite painful and debilitating. In this blog post, we’ll explore how knee injuries occur and provide tips on how to prevent them.

What are Knee Injuries?

The knee is a complex joint that is made up of bones, cartilage, ligaments, and tendons. Knee injuries can occur when any of these structures are damaged or overstretched. The most common knee injuries in runners include:

  1. Patellofemoral pain syndrome (PFPS) – This is also known as “runner’s knee” and is a common overuse injury that causes pain in the front of the knee.
  2. Iliotibial band syndrome (ITBS) – This is a common injury that occurs when the iliotibial band, a thick band of tissue that runs from the hip to the knee, becomes tight and inflamed.
  3. Meniscus tear – This occurs when the meniscus, a piece of cartilage that acts as a shock absorber between the thighbone and shinbone, is torn.
  4. Ligament injuries – This includes injuries to the ACL (anterior cruciate ligament), PCL (posterior cruciate ligament), and MCL (medial collateral ligament).
Running Injury - Calf

How Knee Injuries Occur

Knee injuries can occur for a variety of reasons. In runners, they are often the result of overuse, poor biomechanics, or inadequate conditioning. Some of the most common causes of knee injuries in runners include:

  1. Overuse – Running too much or too often can put a lot of stress on the knees and cause overuse injuries.
  2. Poor biomechanics – This includes things like overpronation (rolling inwards) or supination (rolling outwards) of the feet, which can put additional stress on the knees.
  3. Inadequate conditioning – Runners who don’t properly train their muscles may be more prone to knee injuries.
  4. Trauma – Knee injuries can also occur due to a traumatic event, such as a fall or collision.

How to Prevent Knee Injuries

The good news is that knee injuries are often preventable. Here are some tips to help you prevent knee injuries while running:

  1. Build up gradually – If you’re new to running, or you’ve been out of the game for a while, it’s important to start slowly and build up gradually. Don’t try to do too much too soon.
  2. Strengthen your muscles – Strong muscles help support your knees and reduce the risk of injury. Focus on strengthening your quadriceps, hamstrings, and glutes.
  3. Stretch regularly – Tight muscles can contribute to knee injuries. Make sure you stretch regularly, especially after a workout.
  4. Wear proper footwear – Make sure you wear shoes that are appropriate for your foot type and running style.
  5. Correct your form – Work with a coach or trainer to correct any biomechanical issues that may be contributing to your knee pain.
  6. Take rest days – Rest days are just as important as workout days. Give your body time to recover and repair itself.
  7. Cross-train – Incorporate other forms of exercise, such as swimming or cycling, to help prevent overuse injuries.


Knee injuries are a common problem for runners, but they can be prevented with the right precautions. Remember to warm up, strengthen your muscles, wear proper shoes, cross-train, and rest and recover. By following these tips, you can keep running without the pain and discomfort of knee injuries.