New Jogger With Knee Pain? Here’s What to Do

Jogging is a fantastic way to stay active.

However, increasing your speed, mileage, or if you are a new at running — starting a routine without proper medical guidance — can increase your risk of injury. As a health care provider in orthopedic sports medicine serving the Miami community, I want to help you understand why knee pain happens and how you can manage and prevent it.

Common causes of knee pain in joggers

• Overuse and impact stress – Sudden increases in your mileage or intensity can cause various overuse injuries.
• Improper footwear – Worn-out or unsupportive running shoes can lead to poor alignment and knee pain.
• Weak muscles and imbalances – Weak quadriceps, hamstrings, or hip muscles can cause imbalances in your gait putting additional stress on your knees.
• Poor running form – Bad posture or stride mechanics may contribute to your knee strain.
• Underlying conditions – Issues such as patellar tendinitis, runner’s knee, or arthritis can be aggravated by jogging.

What to do if your knee hurts after jogging

• Rest and ice – Stop running and apply ice for 15-20 minutes at a time to ease any inflammation.
• Wear the right shoes – Invest in running shoes that provide adequate arch and heel support for you.
• Strengthen your supporting muscles – Target exercises that strengthen your quads, hamstrings, and glutes.
• Stretch before and after jogging – Incorporate dynamic warm-ups and post-run stretching to improve flexibility.
• Change up your exercise routine – Reduce your running intensity and incorporate some low-impact activities like swimming or cycling.
• Use knee braces or taping for support – The right supportive gear can help stabilize your knee and reduce any discomfort while you exercise.
• Seek professional guidance – If your knee pain persists, talk to an orthopedic specialist to identify underlying issues and receive personalized treatment.

Pain-proof your future exercise regime

• Gradually increase your running distance and intensity.
• Crosstrain with strength and flexibility exercises.
• Listen to your body — Your body will send small signals if it is unhappy with you. Don’t ignore them. It’s okay to walk it off.
• Consider a running gait analysis to correct biomechanical issues.

Jogging should be an enjoyable and beneficial part of your day. Knee pain shouldn’t deter you from enjoying it. With proper care, prevention, and expert guidance, you can continue running pain-free.

A sports medicine professional can help you address underlying issues and keep your joints healthy – for the long run.

Jennifer Horawski, M.D., is an orthopedic sports medicine expert at the University of Miami Sports Medicine Institute.

Tags: common running injuries, Dr. Jennifer Horawski, knee joint, Knee pain causes, Knee pain relief, Sports Medicine Institute