Should you keep running with knee pain?
A simple way to decide whether to keep running, cut back or stop, and what usually fixes runner's knee.
Clinically reviewed by Dr. Leslie Garcia, PT, DPT
Last reviewed:
Key points
- Mild pain that settles by the next morning is usually okay to run through.
- Pain that changes how you run, or builds during a run, means cut back.
- Strengthening the hips and quads is the most reliable fix for runner's knee.
Is some pain okay?
Often, yes. A useful rule: if pain stays at a low level during the run (around 3 out of 10 or less) and is back to normal by the next morning, running is unlikely to be making things worse.
When should I cut back?
Reduce distance or speed if pain climbs as you run, makes you change your stride, or is worse the next day. Cutting back for a week or two is usually enough to let things calm down while you start strengthening.
What usually causes runner's knee?
Pain around the kneecap is most often a load problem: the knee is being asked to handle more than it is currently ready for. Sudden jumps in mileage, lots of downhill running and weak hips or quads are common reasons.
What helps it get better?
Progressive strength work for the hips, quads and calves, a short-term change in training volume, and sometimes small changes to cadence. A running analysis can show whether your form is adding load to the knee.
When should I stop and get it checked?
Stop and get an evaluation if the knee swells, locks, gives way, or if you cannot put weight on it. Those signs point to more than an overload problem.
Related: Knee pain, Sports injuries