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Are you experiencing knee pain when running? In this video, you’ll find some of the common causes and some exercise suggestions for treatment and prevention.

Watch the video or read more below:

Pain is Complex

It’s important to note here that pain is complex and there are generally multiple factors that can go into the experience of pain. A lot of advice out there focuses on the joints, muscles, tendons, and ligaments. However, pain can also be affected by lack of sleep, stress, and anxiety, to name a few.

The advice on our video and in this post is general in nature and not designed for specific advice. Please book yourself an online appointment with the booking button at the top of this page. We’ll go through your medical history and what’s been going on, to help you understand what steps you need to take to move forwards.

Some Causes of Knee Pain When Running

  • Referred pain from lower back
  • Hip issues can refer to the knee
  • The ankle may also refer to the knee
  • Arthritis:
    • Osteoarthritis, Rheumatoid Arthritis, etc.
  • Tendon irritation
  • Cysts
  • Cartilage tears
    • Please note: a lot of people have cartilage tears without getting any pain
  • Muscle tightness above the knee/calf
  • Anxiety
  • Stress
  • Weight

Question to ask yourself when you feel Knee Pain when running:

  • Have I been doing any stretches or massages on my legs?

If not, try these foam roller exercises for the quads. Watch the video here.

If you answer “Yes”, you’ve been doing a lot of stretches but still having knee pain then you’ll need to investigate other causes. The Online Physio appointment can help you identify the steps you need to take to recover.

Leg Flexibility – Try the Deep Squat Challenge

If you want to work on your leg flexibility, then check out our 8-week deep squat challenge for runners. You’ll go through different exercises each week, focusing on the different muscles and joints of the leg to help improve flexibility. Click here to sign up!

Book an Online Physio Appointment

Confused with what to try and do to help?

Book an online physio appointment with us so you can get more individual and tailored advice as to your next steps. You’ll explain what’s been going on and will get advice on where to go from here and which steps to take.

The booking button is at the top of this page.


  • We know how important it is for you to keep running. 
  • Remember to also take time to work on your leg flexibility and try the foam roller on the quads (front of the thigh).
  • If you’ve caught the problem early, it can be easier to resolve.
  • If you’ve left the problem for a while, then just resting won’t necessarily help fix things, and in my opinion, can delay recovery. There’s always movement that can be done, it’s just figuring out which movement you need to do.

If you liked this exercise video, watch our videos on YouTube. Don’t forget to Like and Subscribe!


Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

© PhysioFit Health

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