Tips to Prevent Knee Injuries While Running – and How Physiotherapy Can Help
Whether you’re a weekend jogger or training for your next marathon, knee pain is one of the most common issues runners face. From patellofemoral pain syndrome (“runner’s knee”) to IT band irritation, the repetitive impact of running can take its toll on your joints — especially if your form, footwear, or training routine isn’t optimal.
But the good news? Most knee injuries are preventable. With smart habits and support from a qualified physiotherapist, you can keep running pain-free and strong. Here are 5 expert-backed tips to help protect your knees and run with confidence:
- Strengthen the Muscles Around Your Knees
Weak hips, glutes, and quads put extra stress on your knee joint. Strength training builds stability and improves alignment.
Try:
• Squats
• Lunges
• Glute bridges
• Step-ups
How physio helps: A physiotherapist can assess your muscle imbalances and give you a tailored strengthening program to reduce strain on your knees.
- Choose the Right Footwear
Your shoes play a massive role in absorbing shock and supporting your alignment. Worn-out or poorly fitted shoes can change the way your foot strikes the ground, which affects your knees.
Tips:
• Replace shoes every 500–800 km
• Get fitted at a reputable running store
• Consider orthotics if you overpronate or have flat feet
How physio helps: A physio can assess your gait and recommend the right shoe type or custom inserts to correct biomechanical issues.
- Don’t Skip the Warm-Up (or Cool Down)
Warming up primes your muscles and joints for the demands of running. Cooling down helps your body recover and reduces post-run stiffness.
Quick warm-up ideas:
• 5–10 minutes of brisk walking
• Dynamic stretches like leg swings or lunges
• Light mobility work for hips and ankles
How physio helps: Physiotherapists can teach you effective pre-run and post-run routines that support joint health and injury prevention.
- Increase Mileage Gradually
One of the most common causes of knee pain is doing too much, too soon. Sudden spikes in distance or intensity overload your joints and muscles.
Follow the 10% Rule: Increase your weekly mileage by no more than 10% at a time.
How physio helps: Your physio can help design a training progression that balances challenge and recovery—so you avoid overuse injuries. - Improve Your Running Form
Poor technique, like overstriding or letting your knees cave inward, can put unnecessary pressure on your knees.
Focus on:
• Short, quick strides
• Midfoot strike
• Upright posture
• Engaging your core
How physio helps: Physiotherapists use gait analysis to identify inefficient movement patterns and guide you in refining your form.
How Physiotherapy Can Help
Even if you’re not injured, physiotherapy can be a game-changer for runners. It offers:
✅ Injury prevention plans
✅ Personalized strength and mobility programs
✅ Running gait assessments
✅ Treatment for pain and injuries
✅ Education on load management and recovery
Whether you’re recovering from knee pain or looking to prevent it, a physiotherapist can help you move better, run stronger, and stay injury-free.
Final Word
Running should feel freeing — not painful. By building strength, running smart, and getting expert help when needed, you can protect your knees and keep logging those miles with joy.
Ready to run smarter? Book a physiotherapy assessment today and take the first step toward injury-free running!