If your knees are hurting every time you head out for a run, something isn’t right. Fortunately, there are a couple big things you can do to prevent the pain in the future.


In this video from the Tech Insider YouTube channel, running coach and former Olympian John Henwood explains what usually causes knee pain for runners, and how you can avoid it. It all comes down to the way your knee tracks. Most pain is caused by a tight iliotibial band (ITB) and weak stabilizing muscles on the inside of your thighs that doesn’t allow your knee to sit properly.

To avoid the pain, you need to strengthen your knee stabilizing muscles with some time on a StairMaster or elliptical machine. Henwood also recommends swimming since it helps strengthen or core muscles as well. And before you run, make sure you stretch. Loosen up your hips, piriformis, buttocks, and hamstrings. Keeping nice and stretched will help you keep the knee joint in place and tracking properly.


If you’re working your way up to a race, Henwood recommends you run three to four days a week, cross-train and strength train two to three days a week, and be sure to always take at least one off day. If these practices don’t help with your knee pain, stop running until you can see a doctor.

How runners can avoid knee pain | YouTube