10 Knee Pain Running Tips

Knee Pain RunningKnee pain while running (Runner’s Knee) affects millions of people who run for fun, exercise or sport. Not surprisingly these same individuals try to relieve their knee pain from running before and after they run.

Here are 10 knee pain running tips that you should consider if you are an amateur, intermediate or advanced runner.

Rest the Knee

Resting the knees after running is crucial. It helps to heal and repair the affected area. It’s important to listen to your body. If you are experiencing pain after you have rested, don’t run through the pain. It can cause serious long term damage that will put you on the sidelines for a lot longer than you desire.

Knee Pain Exercises

Doing these 7 knee pain exercises every day will strengthen your knees and slowly relieve the pain that you feel. In addition it will get you back on the runner’s track faster and stronger than ever.

Elevate Your Knee

Want to keep swelling down? Elevate your legs or sleep with your knees propped up which will draw the blood from the affected area which will reduce swelling. In addition, elevation of the knees is a good way to implement rest.

Ice the Knee

After running you will need to ice the knees which greatly reduces swelling. Ice causes blood vessel constriction, which is helpful if you just injured your knees or have inflammation. In addition, it will heal and rebuild your sore knees if you ice properly.

Brace Your Knee

Bracing your knee once in a while can give you a little extra support. This can prove to be helpful in situations where the legs are in the process of repairing damaged tissue. Bracing your knees can be effective but brace sparingly so your body doesn’t rely on wearing one repeatedly.

Tip: see our fabulous knee braces guide for everything you need to know about them!


Swimming is an excellent way to get a great total body workout in without the hard impact to your sore knees. Additionally your knees can take a break while maintaining your activity.

Swimming is ideal to work stiff muscles as sore joints. It is most effective if you’re overweight or suffer from arthritis.

Tip: we have a list of 20 activities you can easily do to help your bad knees. Check it out!

Advil, Aleve, or Motrin

Taking anti-inflammatory painkillers helps the pain and swelling temporarily. If you are utilizing some or all of the other knee pain running tips then you are helping your body recover and repair without all the discomfort and pain. Check with your doctor first before self prescribing.


Stretching brings necessary blood flow to the muscles. This increased blood flow is the bodies nourishment to the muscles. In addition, increased blood flow can also help speed up recovery from muscle and joint injuries such as pain behind knee.

Get Arches

Arches provide comfort and support which will give your knees the pain relief they desperately need and deserve. They also help prevent or reduce foot problems which inevitably will prevent the possibility of future pain in the knees.

Get New Sneakers

One of the best prevention from knee pain running is new and proper shoes. New running sneakers will help protect you from the hard, repetitious pounding your feet go through while you are running on difficult surfaces. In addition, they help protect your feet from their own problems such as pronation.

By utilizing some or all of these knee pain running tips you will slowly decrease the pain in your knees and increase the joy and fun in your life. Especially if you are a runner.

For a more in-depth look into various causes of runner’s knee pain take a look at Knee pain after running and Knee pain while running articles.

Make sure to also check out the R.I.C.E Therapy for a thorough look at Rest, Ice, Compress & Elevate. This is the easiest and most effective way to relieve knee pain.

What are some of the knee pain running tips you use? Please comment below.

Article last updated on January 8th, 2019, first published on February 1, 2013.

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