{"id":5673,"date":"2021-10-04T09:30:00","date_gmt":"2021-10-04T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5673"},"modified":"2023-09-03T21:18:55","modified_gmt":"2023-09-03T20:18:55","slug":"prevent-knee-pain-when-running","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/","title":{"rendered":"Knee pain after running: Causes + 10 prevention tips"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>Knee pain after running is one of the most common running injuries. <\/p>\n\n\n\n<p>Unfortunately, the injury rate in the running community remains pretty high.<\/p>\n\n\n\n<p>Knee injuries in particular account for 50% of all running injuries, according to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\" target=\"_blank\" rel=\"noopener\">2015 study<\/a>. <\/p>\n\n\n\n<p>Running is considered a repetitive, high impact form of exercise involving many muscles and joints, including the knee.<\/p>\n\n\n\n<p>This can cause injuries over time if you don&rsquo;t work on your running form or include activities like strength training in your training routine.<\/p>\n\n\n\n<p>In this guide, we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What causes knee pain after running?<\/li>\n\n\n\n<li>5 injuries that cause knee pain after running<\/li>\n\n\n\n<li>How to treat knee pain after running<\/li>\n\n\n\n<li>How to prevent knee pain after running: 10 actionable tips<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-683x1024.png\" alt=\"prevent knee pain when running\" class=\"wp-image-5677\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"prevent knee pain when running\" class=\"wp-image-5677 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-4.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What causes knee pain after running?<\/strong><\/h2>\n\n\n\n<p>Contrary to what many people believe, running itself does not cause knee problems. <\/p>\n\n\n\n<p>Instead, it&rsquo;s the <em>way<\/em> you run that leads to pain and injury. <\/p>\n\n\n\n<p>If you learn how to run properly using <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">proper running form<\/a>, where there is minimal impact or less stress on your joints, you will never have knee problems.&nbsp;<\/p>\n\n\n\n<p>The following can also cause knee pain after running:<\/p>\n\n\n\n<ul>\n<li>Sudden increase in mileage<\/li>\n\n\n\n<li>Sudden increase in training frequency <\/li>\n\n\n\n<li>Weak glutes or hips <\/li>\n\n\n\n<li>Problems in your kinetic chain, such as muscle imbalances or structural issues<\/li>\n\n\n\n<li>Tight and stiff muscles <\/li>\n\n\n\n<li>Poor running form<\/li>\n\n\n\n<li>Ill-fitting running shoes <\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/knee-brace-for-running\/\" data-type=\"post\" data-id=\"8973\">Knee brace for running: When to wear one + where to buy<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 injuries that cause knee pain after running<\/strong><\/h2>\n\n\n\n<p>Knee pain after running is often caused by injuries like runner&rsquo;s knee, IT band syndrome and knee bursitis.<\/p>\n\n\n\n<p>Let&rsquo;s look at these injuries in more detail:<\/p>\n\n\n\n<p><strong>#1 Runner&rsquo;s knee<\/strong><\/p>\n\n\n\n<p>Also known as patellofemoral pain syndrome, runner&rsquo;s knee is the most common cause of knee pain after running.<\/p>\n\n\n\n<p>When too much load is put on the knee, the tissues around the knee cap can become inflamed and irritated.<\/p>\n\n\n\n<p>A common symptom of runner&rsquo;s knee is pain in the knee cap, either when walking\/running or when sitting down with your knees bent. <\/p>\n\n\n\n<p>Runner&rsquo;s knee can also be caused by tight muscles, poor running form and muscle imbalances. <\/p>\n\n\n\n<p><strong>#2 IT band syndrome<\/strong><\/p>\n\n\n\n<p>The IT band (or iliotibial band) is the band of connective tissue that runs from the hip joint to the knee joint. <\/p>\n\n\n\n<p>Because running is a repetitive movement, this can sometimes cause friction in the IT band where it meets the knee and this can lead to tightness and inflammation. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a> can also be caused by incorrect running form and weak hips and glutes. <\/p>\n\n\n\n<p><strong>#3 Meniscus tear<\/strong><\/p>\n\n\n\n<p>The meniscus is a piece of cartilage that sits between your shinbone and thighbone.<\/p>\n\n\n\n<p>Meniscus tears are normally caused repetitive movement or activities involving twisting, like suddenly changing direction. <\/p>\n\n\n\n<p>The symptoms of a meniscus tear are pain and inflammation around the knee which can make it hard to fully extend the knee.<\/p>\n\n\n\n<p><strong>#4 Jumper&rsquo;s knee<\/strong><\/p>\n\n\n\n<p>Jumper&rsquo;s knee (also known as patellar tendinitis) causes pain below the knee in the patellar tendon where the knee meets the shin.<\/p>\n\n\n\n<p>The patellar tendon helps you extend your knee fully, and when additional stresses are placed upon it, it can become inflamed. <\/p>\n\n\n\n<p>Patellar tendinitis is normally caused by sudden increases in running mileage or frequency.<\/p>\n\n\n\n<p><strong>#5 Knee bursitis<\/strong><\/p>\n\n\n\n<p>Located near the knee joint, there is a small fluid-filled sac called the bursae. <\/p>\n\n\n\n<p>When the bursae becomes inflamed or irritated, it causes pain on the knee cap or just below the knee joint. <\/p>\n\n\n\n<p>This is normally caused by a sudden increase in mileage or speed. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\" data-type=\"post\" data-id=\"960\">What is runner&rsquo;s knee? How to fix it + 6 prevention exercises <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-683x1024.png\" alt=\"prevent knee pain when running\" class=\"wp-image-5674\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-683x1024.png.webp\" alt=\"prevent knee pain when running\" class=\"wp-image-5674 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-with-plantar-fasciitis\/\" data-type=\"post\" data-id=\"12732\">Running with plantar fasciitis: Everything you need to know<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to treat knee pain after running<\/strong><\/h2>\n\n\n\n<p>If you experience knee pain after running, the most important first step to take is to stop running.<\/p>\n\n\n\n<p>From there onwards, follow these simple tips to treat knee pain after running:<\/p>\n\n\n\n<p><strong>#1 Apply cold ice packs<\/strong><\/p>\n\n\n\n<p>Ice packs applied to the knee will help to reduce any swelling and inflammation.<\/p>\n\n\n\n<p>It is recommended you apply ice packs every 3 to 4 hours for 15-30 minutes at a time for a period of 2-3 days until the pain and swelling has gone. <\/p>\n\n\n\n<p><strong>#2 Elevate your leg<\/strong><\/p>\n\n\n\n<p>Elevate your leg when you sit down or lie down. <\/p>\n\n\n\n<p><strong>#3 Take pain medication<\/strong><\/p>\n\n\n\n<p>Take over the counter pain medication like ibuprofen or naproxen to help reduce the pain, inflammation and swelling. <\/p>\n\n\n\n<p>If the pain becomes chronic, speak with your healthcare provider as more extensive rehab may be required.<\/p>\n\n\n\n<p><strong>#4 Rest<\/strong><\/p>\n\n\n\n<p>With any pain, it&rsquo;s always good to have a period of rest before getting back into running.<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run through the pain as it could make the injury worse.<\/p>\n\n\n\n<p>Also, try to avoid any activities that could make your knee pain worse, such as squatting, lunging, or sitting for long periods of time. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-recover-after-a-bad-run\/\" data-type=\"post\" data-id=\"5145\">How to recover after a bad run: 8 ways to bounce back<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-683x1024.png\" alt=\"prevent knee pain when running\" class=\"wp-image-5676\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-683x1024.png.webp\" alt=\"prevent knee pain when running\" class=\"wp-image-5676 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/prevent-knee-pain-when-running-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to prevent knee pain after running: 10 actionable tips<\/strong><\/h2>\n\n\n\n<p><strong>#1<\/strong> <strong>Review your footstrike<\/strong><\/p>\n\n\n\n<p>Your <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\">footstrike<\/a> is the way your foot hits the ground. <\/p>\n\n\n\n<p>You may have heard of a type of footstrike called heel footstrike which happens when you over-stride and you let your foot hit the ground ahead of you, past your knees.&nbsp;<\/p>\n\n\n\n<p>This is problematic because every time your foot lands on the ground, it sends impact forces to your knees which are acting like shock absorbers. <\/p>\n\n\n\n<p>Over time, all of this impact to your knees leads to joint pain and muscle soreness.&nbsp;<\/p>\n\n\n\n<p>The best way to prevent knee pain when running is to try and avoid heel striking altogether. <\/p>\n\n\n\n<p>Instead, adopt a mid-foot strike which is considered to be a happy medium and the most natural of footstrikes.&nbsp;<\/p>\n\n\n\n<p>Mid-foot strike is characterised by the middle of the foot hitting the ground first. <\/p>\n\n\n\n<p>As a result, your weight is distributed evenly throughout the foot and ankle, which reduces the rate at which impact forces travel up the leg.&nbsp;<\/p>\n\n\n\n<p>Another good tip is to keep your feet aimed in the direction you are running. <\/p>\n\n\n\n<p>Twisting your feet to the side every time you take a step forward will create unnecessary tension in your knee.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\">Proper running footstrike and ways to improve it<\/a><\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Keep your knees soft and bent<\/strong> <strong>when running<\/strong><\/p>\n\n\n\n<p>Many runners that over-stride tend to lift their knees out in front of them and then straighten their knees out as they land. <\/p>\n\n\n\n<p>This in turn creates a lot of pressure which impacts the heel and knee as they run.&nbsp;<\/p>\n\n\n\n<p>This sort of running form should only really be used for sprinting over short distances, and not for mid to long runs.&nbsp;<\/p>\n\n\n\n<p>Keep your knees swinging low and at the end of each stride, bend your knees and let your heels float up behind you.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\">6 strength exercises to help prevent runner&rsquo;s knee<\/a><\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Increase your cadence<\/strong><\/p>\n\n\n\n<p>Linked to footstrike is <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\">cadence<\/a>. <\/p>\n\n\n\n<p>Whilst your footstrike is the way your foot hits the ground, your cadence is your stride rate, or in other words the number of steps you take per minute (SPM).&nbsp;<\/p>\n\n\n\n<p>Like footstrike, cadence plays an important role when it comes to proper running form and can help to prevent knee pain after running.<\/p>\n\n\n\n<p>When you increase your cadence, you will find it&rsquo;s easier and feels more natural to place your foot underneath you &ndash; in your centre of gravity &ndash; instead of in front of your hips.&nbsp;<\/p>\n\n\n\n<p>Next time you&rsquo;re out for a run, imagine you are running on ice. <\/p>\n\n\n\n<p>Take small strides and your stride rate will soon increase.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\">4 ways to improve your running cadence<\/a><\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Strengthen your hips and glutes<\/strong><\/p>\n\n\n\n<p>Knee pain after running can be caused by problems above and below the knee cap. <\/p>\n\n\n\n<p>Weak hips and lazy glutes are common causes of runner&rsquo;s knee.&nbsp;<\/p>\n\n\n\n<p>If you have weak hips or weak glutes, this means the knee joint has to cope with a lot more weight and pressure. <\/p>\n\n\n\n<p>Over time, this causes the muscles in your knee to malfunction and eventually cause pain.&nbsp;<\/p>\n\n\n\n<p>There are lots of exercises that you can do regularly as part of your training routine to help prevent knee pain. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-workouts-for-runners\/\">Strength training<\/a> is a vital part of becoming a stronger and faster runner, and they also help during recovery from a knee injury.&nbsp;<\/p>\n\n\n\n<p>The following exercises target muscles that help align your hips and knees. <\/p>\n\n\n\n<p>You can complete them purely as body weight exercises, or you can add weights or a resistance band to add resistance and make them a bit more challenging.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Clams<\/li>\n\n\n\n<li>Hip bridges<\/li>\n\n\n\n<li>Donkey kickbacks<\/li>\n\n\n\n<li>Straight leg raises<\/li>\n\n\n\n<li>Side lying leg raises<\/li>\n\n\n\n<li>Bulgarian split squats<\/li>\n\n\n\n<li>Fire hydrants<\/li>\n\n\n\n<li>Low front lunges<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\">7 of the best glute strengthening exercises for runners<\/a><\/p>\n\n\n\n<p><strong>#5<\/strong> <strong>Stretch<\/strong><\/p>\n\n\n\n<p>Stretching helps to improve your flexibility and increase your mobility as a runner. <\/p>\n\n\n\n<p>It also helps to improve circulation and increase blood flow to your muscles, which help to keep your muscles ready and prepared for your next run.&nbsp;<\/p>\n\n\n\n<p>Many runners will tell you that running with tight and sore muscles is not fun. <\/p>\n\n\n\n<p>This is why it&rsquo;s important to have a stretching routine to help reduce muscle soreness after and in between runs.&nbsp;<\/p>\n\n\n\n<p>Try stretches that target the major muscles in your legs such as your IT band, quads, hamstrings, abductors, glutes and calves. <\/p>\n\n\n\n<p>Incorporate them in your <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\">warm up<\/a> using dynamic stretches, or in your <a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\">cool down<\/a> using static stretches.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Foam roll<\/strong><\/p>\n\n\n\n<p>As with stretching, <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\">foam rolling<\/a> is a great way to improve circulation and blood flow to your muscles. <\/p>\n\n\n\n<p>The other benefit to foam rolling is that it loosens up stiff muscles. <\/p>\n\n\n\n<p>Muscle stiffness can impact your form when running. If you have tight glutes, for example, this can affect how you power your leg forward during a run.<\/p>\n\n\n\n<p>According to a&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637917\/\" target=\"_blank\" rel=\"noreferrer noopener\">2015 study<\/a>, foam rolling has &ldquo;short-term effects on increasing joint range of motion without negatively affecting muscle performance.<\/p>\n\n\n\n<p>The study concludes that foam rolling may help to reduce DOMS (delayed onset muscle soreness) after intense exercise.&nbsp;<\/p>\n\n\n\n<p><strong>#7 Use shoe inserts<\/strong><\/p>\n\n\n\n<p>If you have imbalances in your feet, a good pair of shoe inserts will help to distribute the load of your step more evenly. <\/p>\n\n\n\n<p>If you have flat feet, for example, you may benefit from shoe inserts to provide foot arch support. <\/p>\n\n\n\n<p>Correcting a foot imbalance will improve your running posture and alignment and will help to prevent injuries in your knees and hips.<\/p>\n\n\n\n<p><strong>#8 Warm up before each run<\/strong><\/p>\n\n\n\n<p>The warm up is essential to get your body prepared for a run. It also helps to reduce the risk of injury.<\/p>\n\n\n\n<p>A proper warm up should include light jogging as well as <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a>. You may also want to include <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">running form drills<\/a> in your warm up. <\/p>\n\n\n\n<p><strong>#9 Wear supportive running shoes<\/strong><\/p>\n\n\n\n<p>The right pair of running shoes will do wonders for your running and athletic performance. <\/p>\n\n\n\n<p>A good pair of running shoes will support your feet when your run and protect you against common running injuries like runner&rsquo;s knee and shin splints. <\/p>\n\n\n\n<p>They will also help to cushion your feet from heavy landings.<\/p>\n\n\n\n<p>You can read more on finding the right running shoes in my <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes guide<\/a>. <\/p>\n\n\n\n<p><strong>#10 See a physical therapist<\/strong><\/p>\n\n\n\n<p>If your knee pain persists or becomes chronic, it&rsquo;s a sign you need to see a healthcare professional such as a physical therapist.<\/p>\n\n\n\n<p>A physical therapist will be able to provide you with expert advice on treating your knee pain. <\/p>\n\n\n\n<p>They will recommend treatment options as well as a program of rehabilitation. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Knee pain after running is one of the most common running injuries. Unfortunately, the injury rate in the running community remains pretty high. Knee injuries in particular account for 50% of all running injuries, according to a 2015 study. Running is considered a repetitive, high impact form of exercise involving many muscles and joints, including &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5237,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88,123],"tags":[100,238,135],"mv":{"thumbnail_id":5237,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/4-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5673"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5673"}],"version-history":[{"count":20,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5673\/revisions"}],"predecessor-version":[{"id":12745,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5673\/revisions\/12745"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5237"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}