7 Running Tips to Reduce Knee Pain

By Matt Paulus, MS, ATC, Site Coordinator

7 Running Tips to Reduce Knee Pain:

Knee pain while running, especially when it alters your running pattern and mechanics, should be addressed. Avoiding some of this pain can be done by following these 7 running tips to reduce knee pain:

woman with knee pain JOI REHAB

Female runner having pain in her knee

1.Change up your running volume!

Your running distance and frequency should build gradually. Too much running at once can cause excess pain and injury.  Listen to your body and adapt your distance based on how your body feels.

2.Stretch after you run and to maintain good lower body flexibility.

The more flexibility you develop in the lower body the less likely you are to suffer from an injury.  Please read this article on the proper way to stretch.

3.Listen to your body!

Expect to be a little bit sore, but any sharp pain could be a reason for concern.

4.Proper footwear is necessary!

Getting a shoe for your foot type is essential for proper support while running.  You can read this article on how to choose the correct running shoe.  Also, it is so important to rotate your shoes to prevent excessive wear and tear.  When you buy new shoes, buy several pairs of the same shoe and rotate them.

5.Mix in a different kind of workout with your training program on off days.

This will give your running muscles a chance to recover and will build complimentary muscles.  Cross training also improves your overall body strength and endurance.

6.You should take a day or two off per week to give your body time to recover.

Allowing this recovery reduces the chance of a running related injury.  Recovery is so important for your muscles and joints.  If your workout is too intense you will be prone to injury.

7.Make sure you are running with proper form

Your upper body should be as relaxed as possible with the feeling of being pulled along by a string attached to your belly button.  The biomechanics of running can be evaluated by a skilled therapist or running coach.  JOI Rehab has several physical therapists and certified athletic trainers who specialize in the treatment of running athletes.

7 Running Tips | JOI

Image of a person running

Here is a video from the Jacksonville Orthopaedic Institute on Dynamic Warm Up Exercises: To Get Ready for Your Work Out!

JOI and JOI Rehab

All JOI Physicians and Physical Therapists work together to develop comprehensive rehab programs for running athletes.  If you have an injury, give us a call.  We want to help you get back to the sport that you love.  Please read these other related articles on running.

  1. Ankle Pain With Running
  2. Alternative Exercises For Running
  3. Choosing the Correct Running Shoes
  • To schedule a new patient or follow up patient appointment with your MD, please call (904)JOI-2000.
  • To schedule an appointment for physical or occupational therapy, call 904-858-7045 or visit 12 area JOI Rehab Centers.


JOI Physicians continue to offer online new patient appointments. Make an appointment by calling (904) JOI-2000 or schedule online. A new option, you can now schedule and cancel follow-up appointments with your physician at the JOI Patient Portal. 

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By: Matt Paulus, MS, ATC 

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