Knee Pain When Running: Causes, Treatment, and Prevention in Tigard, OR
Knee pain is one of the most common complaints among runners. Sometimes it feels like a dull ache under the kneecap. Other times it shows up as sharp pain on the outside or front of the knee. If you’ve ever asked yourself, “Why do my knees hurt when I run but not when I walk?” – you’re not alone.
At APEX PWR in Tigard, OR, we work with runners and active adults every day who deal with knee pain. The key to lasting relief is understanding why it happens, how to treat it, and what you can do to prevent it in the first place.
What is runner’s knee?
“Runner’s knee can mean a few different diagnoses,” states Dr. Kevin Le, a physical therapist who is also an endurance athlete and coach in Tigard, OR. As a physical therapist who frequently works with runners experiencing “runner’s knee”, he adds:
“A common one is patellofemoral pain. There’s also patellar tendinopathy which is an irritation of the patellar tendon, the tendon right below your kneecap. It could also mean your quad tendon which is right above your kneecap. you could also lump in IT band pain, which is to the side of the knee. Those would be the most common knee issues with runners.”
Common symptoms include:
- Pain when running, squatting, or climbing stairs
- Aching or stiffness after long runs or sitting for extended periods
- Discomfort that improves with rest but returns when running resumes
Why does knee pain happen when running?
Kevin, a knee pain physical therapist for runners, shares more information on knee pain when running:
“Significant muscle weakness can play a role. For example, quads are responsible for knee control so if you have poor quad strength or quad control this could predispose you to knee issues. There is a big misconception that being quad dominant or having weak glutes is extremely bad for your running. While there’s nothing wrong with strong glutes, it has been demonstrated and researched that your glute max does not do very much work when running as it is largely postural and your quads do a lot more. If you neglect your quads when rehabbing a knee injury, you will likely be reinforcing your deficits which are potentially poor quad strength and control.”
Knee pain can develop from a combination of factors, including:
- Overuse and training errors: Too much mileage too soon or sudden intensity spikes
- Muscle imbalances: Weak hips, glutes, or core muscles shifting stress to the knees
- Poor mechanics: Running form that increases joint stress, such as overstriding
- Surface stress: Running on concrete or uneven terrain
How to prevent knee pain when running
The good news is that many cases of runner’s knee can be prevented with smart strategies:
- Gradual training progressions: Increase mileage and intensity slowly to give your body time to adapt
- Strength and stability work: Focus on hips, glutes, hamstrings, and quads to support knee control
- Running-specific physical therapy: Our team at APEX Physical Therapy for Runners uses gait analysis, strength programming, and corrective drills to keep knees healthy
- Cross-training: Include cycling, swimming, or strength training to reduce repetitive load
- Scientific testing: Services like VO₂ Max testing and lactate threshold testing help you train at the right intensity and avoid breakdown from overtraining
How APEX in Tigard, OR, can help
Our Tigard Physical Therapy clinic specializes in treating running-related injuries like knee pain.
Our endurance athlete specialist and doctor of physical therapy, Kevin Le, shares:
“Rehabbing a runner’s knee injury will look different depending on the diagnosis. In general, you’re reducing irritation. This could mean reducing running volume or intensity and/or potentially modifying gait to reduce load on the knee. That could look like running in lower drop shoes or with a higher cadence or trying to run uphill more. It will involve gradually loading the quad and knee and keeping the rest of your leg musculature strong. Proper training load management will be crucial in getting back to pain free running.”
We combine:
- Manual therapy to reduce pain and restore mobility
- Strength and conditioning programs designed to support long-term durability
- Return-to-run progressions that rebuild confidence step by step
- Endurance Lab testing and coaching to optimize your training zones and efficiency
By addressing the root cause, not just the symptoms, our athletes return stronger and more resilient than before.
FAQs on Knee Pain When Running
- How do I stop my knees from hurting when I run?
Focus on gradual training progressions, supportive shoes, and strengthening hips and quads. A physical therapy assessment is often the fastest way to pinpoint the cause. - Is runner’s knee serious?
It’s common but should not be ignored. Left untreated, it can lead to chronic pain or reduced activity levels. - Should I stop running if I have knee pain?
If pain is sharp, worsening, or changes your gait, rest is recommended. Gentle activity may be okay, but consult a physical therapist before returning to running. - Why do my knees hurt when I run but not when I walk?
Running puts up to 3–4 times your body weight of stress on the knee, which can expose weaknesses that walking doesn’t trigger. - How do I strengthen my knees for running?
Exercises like single-leg squats, glute bridges, hip abductions, and calf raises all help stabilize and protect the knees.
Ready to run pain-free?
Don’t let knee pain derail your training. At APEX, our Endurance Lab and therapy programs are designed to help you recover, prevent injuries, and optimize performance.
👉 Book your running physical therapy session and start moving without pain.
Previous Blogs
Why Losing Just 10 Pounds Can Improve Your Knee Health – More Than Physical Therapy in Tigard, OR
Why Losing Just 10 Pounds Can Improve Your Knee Health – More Than Physical Therapy in Tigard, OR One of the most common issues we see at APEX PWR in Tigard, OR is knee pain. Whether it comes from arthritis, overuse, a past or current injury, or simply the daily strain of carrying extra weight,
Smoking vs. Not Lifting Weights: Which is Worse for Your Health?
Smoking vs. Not Lifting Weights: Which is Worse for Your Health? Everyone knows smoking is bad for your health. It is linked to cancer, heart disease, lung damage, and an overall shorter lifespan. The average smoker will lose 7 to 10 years of life because of the habit. But here is the shocking truth: research
Protein Deficiency: The Hidden Factor Wrecking Women’s Hormones
Protein Deficiency: The Hidden Factor Wrecking Women’s Hormones When women think about hormone health, they often focus on stress, sleep, or menopause symptoms. While those play a role, one of the most overlooked lifestyle factors disrupting women’s hormones is chronic protein deficiency. At APEX Performance Wellness & Rehab in Tigard, Oregon, we work with women