FOR RUNNERS: Get rid of knee pain in 5 easy steps (no resting required)

February 15, 2020

  • Knee pain stopping you from running your normal distance?

  • Not sure if you should push through the pain, or pull back and rest?

  • Wondering if you'll do long term damage if you keep going?



Firstly, it's important to remember that 





Today I'm going to focus on one of the most common causes of knee pain in runners:

"Ilitibial Band Syndrome" (aka "ITB Syndrome")



Why does it happen:

Often, the problem is due to one or more of the following:


= weak hips (glutes)

= poor knee control

= changes in your movement pattern

= overuse of other muscles which leads to irritation around the "ITB"


There's heaps you can do to improve your situation, but you might need guidance from a physiotherapist to figure out what you need to focus on.


Check out this quick video for runners:


Get rid of knee pain in 5 easy steps.




Can I keep training normally?

If you have knee pain when you're not running, cut back 30% in your training distance/time (i.e. if you run a total of 15km/week, reduce that to 10.5km) for the next 2 weeks before gradually building back up.


If you only have knee pain when running, cut back 10% of your weekly training distance/time for 2 weeks.


How quickly will I be back to 100%?

It depends how long you've had the knee pain, but if it's been there less than 2 weeks, and you follow the exercises in the video, you should be running better than ever within 2-4 weeks. If not, SEEK PROFESSIONAL ADVICE!



I've been a runner for over 20 years, so combined with a pile of my own injuries, and extensive knowledge as a physiotherapist, Aspire is the place to go for all your running injuries and running goals.


We hate when runners can't run!




READ MORE about the 5 steps here....







No thanks, I need to see a Physio please!








Other blogs you may be interested in:


Warning for those returning to running or cycling this New Years

Strength for runners - no equipment needed






Aspire Physiotherapy

18 Partridge St


8376 8816





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