Runner's knee
Runner's knee means that the tendon on the outside of the knee (iliotibial band) has been overloaded, which is common among runners and cyclists. The injury often occurs when you exercise more than your body is used to, especially when running uphill or on uneven terrain. The pain can feel sharp and increases with hours of activity like running – but it often subsides with rest.
Symptoms of runner's knee
- Sharp pain on the outside of the knee during or after exercise
- Noticeably increased pain a while into the session
- The pain subsides after a few days of rest
When and where should I seek care?
If the injury symptoms do not improve after rest, or if the pain persists despite reducing the load, it is wise to seek care. You can contact a health center, physiotherapist, chiropractor, or naprapath.
If you experience severe pain or rapidly increasing symptoms that affect your daily life, you should call 1177 for an assessment.
Treatment
Treatment for runner's knee often begins with rest and adjusting training volume to allow the body to recover. Avoiding downhill running and reducing running frequency are good first steps. After that, strengthening exercises and stretching are important to build up supporting muscles around the knee. Stretching the hip and calf before and after exercise helps relieve and prevent recurrence.
If you need support during exercise, a compressive knee brace can be an effective tool. They help maintain stability and relieve the affected area.
For moderate to severe symptoms, the following may also be relevant:
- Physiotherapy treatment from a naprapath, chiropractor, or physiotherapist
- Cortisone injection if the pain is persistent and severe
Surgery is very uncommon for runner's knee and is only considered in extremely rare cases.
What can I do myself?
Gradual increase in training, thorough warm-up, and stretching are often sufficient. Resting for a few days and then changing running patterns, surfaces, or intensity can lead to rapid improvement. It is advisable to combine home exercises with advice from a physiotherapist for better results.
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How long does it take to recover?
It often takes 2–8 weeks to recover with proper training and rest. This varies depending on the severity of the injury and how well you follow the rehabilitation program. It is also important to avoid reinjury by gradually increasing the load.
Can I continue running with pain?
It's best to reduce the load until the pain disappears, as continued training can worsen the injury. Engage in lighter activities like cycling and focus on stretching and strength training for better recovery.
Can compression support help with runner's knee?
Yes, compression support and specialized bandages can reduce the overload on the iliotibial band and provide immediate relief during exercise.
When is physiotherapy or naprapathy needed?
If the pain does not subside after rest and self-training, or in case of persistent symptoms, professional treatment with manual therapy and a rehab program is effective for restoring mobility and strength.
