Knee pain when running: why is it? Recommended exercises

The body changes with age, and as time passes, muscle pain and especially joint pain increase. Therefore, it is necessary to exercise the body and mindThat is why you have to shake off laziness and get out of stagnation to burn fat that gives us extra kilos.

If you start running to do this, you will notice that something changes in your life: you extend the years of life, help reduce bad cholesterol, prevent arthritis, increase bone density, in addition to losing fat, and improve the quality of sleep. Nevertheless, You may notice some knee pain when running.

In this article we are going to discover what is due to knee pain when running. Attention to possible causes!

What causes knee pain when running?

When you start exercising your body with physical exercise, you may notice knee pain, especially when running. The most common cause of pain is usually the misalignment of the kneecap with the femur. Through the friction of these structures, and with the movements of flexion and inflection, the discomfort is exacerbated. How to avoid these discomfort when exercising?

Exercises to avoid knee pain when running

Bending and bending movements while running can exacerbate pain in your knees. If the pain persists, it is advisable go to the specialist. He will give us the best solutions: rest, physiotherapeutic treatments, knee braces, support bandages, and even do others exercises aimed at strengthening the muscles, because running is not bad for the joints and bones.

We present you some exercises to help compensate for specific muscle shortages.

Open kinetic chain

Sitting on something high so that your feet hang down; Tie one end of an elastic band at a fixed point, and place the other end around the ankle, keeping the posture of the back straight, you have to carry out the extension and flexion of the knee, but controlling the exercise with the rubber band. Repeat the same number of times with each leg, thus we strengthen the quadriceps.

Hip open kinetic chain

The execution of this exercise is similar to the previous one, but in this it helps to maintain the gluteus maximus, and the hips are worked more.

Standing, with an elastic band tied to a fixed point, and the other end holding the ankle. The exercise consists of supporting the hands in the fixed place and keeping the back straight, moving the tied leg away and extending the hips backwards. You have to repeat the exercise with the other leg as well.


The objective of this exercise is strengthen the quadriceps by means of the hip flexion and knee movement as accompaniment, until reaching an angle of 90º, taking the ass back and down. It is important to know how to squat correctly.

When you bend down, the knee must be in line with the foot that supports us, never exceeding it.

Close and open knees with hip lift

Lying on your back, arms extended along the body and placing one foot on the ground. The next thing is to raise the hips and try to join and separate the knees, avoiding lowering the butt. At first it is difficult and you can help yourself a little with your hands, but when you progress you can place your arms crossed on your chest. With this exercise you strengthen the gluteus medius.

Raise hips with one leg for support

This exercise tones and warms up the gluteus maximus. Lying on your back and arms extended along the body. Put one foot on the ground and the other in suspension. You have to raise and lower your hips, avoiding that the hips touch the ground when going down. The exercise must be done with each leg, and when you have progressed the arms can be placed in a cross.

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