How Physical Therapy Helps Knee Pain For Runners

The knee is like the “middle child” of your body, often taking the fall for what’s happening above (hips, back) or below (ankles, feet).

That’s why knee pain for runners, or anyone for that matter, doesn’t always mean the problem starts at the knee itself.

The knee joint is made up of the femur, tibia, and fibula. Ligaments on either side of the knee, as well as the soft tissues within the joint, like cartilage and menisci—are vulnerable to stress when there isn’t enough strength, stability, or mobility from the areas above or below.

Over time, this can lead to degeneration, pain, and even chronic conditions if left unaddressed.

Why Runners Struggle with Knee Pain

Knee pain is one of the most common reasons runners come into the clinic, and it’s often preventable. The three most common culprits of knee pain for runners we see are:

• Poor running mechanics – placing extra stress on joints with every step
  
• Weak hip and glute muscles – leading to instability and compensation
  
• Training errors – too much, too soon, or uneven terrain
  

This is why so many runners develop issues like patellofemoral syndrome (runner’s knee), chondromalacia, or simple kneecap pain. Symptoms often show up when going up or down stairs, squatting, sitting for long periods, or standing after sitting.

The good news? With a targeted running gait analysis, physical therapy can spot and correct these issues early—helping you avoid long recovery periods or unnecessary time off from running.

Knee Pain For Runners

If you’re dealing with knee pain, physical therapy is one of the most effective ways to recover and get back to moving comfortably. Here’s how we approach it at The Manual Touch:

1. Strengthening

We target not only the muscles around your knee, but also your core, hips, glutes, ankles, and feet. When the whole system is stronger, your knees don’t have to do all the work.

2. Mobility

Stiffness in the hips, back, or ankles often forces the knee to take on stress it shouldn’t. Gentle mobility exercises restore balance and reduce strain.

3. Neuromuscular Re-education

Through specific movement training, we help your body “relearn” proper patterns—teaching your knees, hips, and feet to work together more efficiently.

4. Education & Daily Movement

We’ll coach you on simple, mindful ways to move throughout the day: going from sitting to standing, walking stairs, moving in bed, and even participating in sports. A few small changes can take a big load off your knees.

How Do You Relieve Knee Pain Fast?

While PT is the long-term solution, here are some quick strategies to ease discomfort:

• Ice or use KT tape
• Practice mindful sit-to-stand, walking, and stair climbing
  
• Get up and move every hour

Try simple exercises:

• • Bridging with a resistance band
    
  • Squats with good alignment
    
  • Sidestepping around the house
    
  • Hip mobility drills like swivels and side-to-side movements
    

Keep Running Strong Without Knee Pain

Whether you’re training for your first 5K or your next marathon, knee pain doesn’t have to slow you down. A physical therapist can help you address the root cause—whether it’s weak hips, poor mechanics, or overtraining—so you can stay healthy and confident in your running.