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Beginner Runners: Best Tips on Avoiding Knee Pain

Beginner Runners: Best Tips on Avoiding Knee Pain


Many beginner runners are aware of the multiple benefits that it can offer in terms of fitness levels and health. However, injury is always a risk especially knee pain which new runners can be prone to if the correct running form and technique isn’t adhered to while training.

New runners often believe that in order to run long distances and increase speed, you need to start running non-stop without taking a break from the beginning. Running can be very demanding on the body especially the knees. By not taking your training sessions slowly and giving your body the time it needs to adjust, this can lead to new runners experiencing knee pain.

Best ways to avoid knee pain while running

The most common reason that knee pain occurs in beginner runners is due to lack of general conditioning. Pain can also be caused by muscle strength and adding too much mileage in training sessions too soon. This pain can be located ‘on’, ‘in’ or ‘around’ the knee cap.

There are a number of steps that beginner runners can take to prevent the onset of knee pain and injury while training:

  • Keep an eye on your running technique to prevent knee pain

    • Ensuring that you are keeping the correct form while running can be beneficial in preventing knee related injuries. Make sure that you avoid a heel strike, keep your knees swinging low, land on your mid-foot and, keep your knees soft and bent while training. Doing so can help prevent putting unnecessary strain on your knees.
  • Assess your biomechanics 

    • If you are having trouble with your running form, a biomechanical assessment will help you identify the areas of your running gait that need to be addressed. A charted physiotherapist can do this assessment. Who may also provide you with a set of strengthening and stretching exercises to keep your muscles in top shape.
  • Wear the correct shoes 

    • Having the wrong foot support combined with training on hard surfaces can be unforgiving on the knees of runners. It is always important to assess the shoes you are wearing while training. You may need to wear orthotics to correct foot alignment issues and for extra support while running.
  • Assess your training regime 

    • By evaluating your training plan, you may be able to pinpoint areas. These areas could potentially lead to developing knee pain and other injuries. Consider whether you have been incorporating too much speed or distance too soon. Also, whether you have allowed enough recovery time. It’s important to also incorporate different forms of exercise such as cross-training, swimming or Pilates into your training regime to ensure that you are not just focusing on the same muscle group all the time.

Here at Ballsbridge Physiotherapy Clinic, our physiotherapists are expertly trained in treating many running related knee injuries. We offer a number of treatments such as dry needling, orthotics, biomechanical assessment as part of our sports clinic. If you have any questions regarding knee pain while running or wish to book an appointment, contact us here.

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