{"id":943,"date":"2023-06-15T11:46:27","date_gmt":"2023-06-15T09:46:27","guid":{"rendered":"https:\/\/www.fysi.nl\/?p=943"},"modified":"2025-09-19T12:17:03","modified_gmt":"2025-09-19T10:17:03","slug":"what-to-do-for-knee-pain-after-running","status":"publish","type":"post","link":"https:\/\/www.fysi.nl\/en\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/","title":{"rendered":"What to do about knee pain after running?"},"content":{"rendered":"<p>There are millions of runners worldwide. Logical, because it can be very nice to &#039;empty&#039; your head after a long day at the office. Less pleasant is pain in the knees after running. The pain in and around the knee occurs in many runners - more often in women than in men - and is called runner&#039;s knee. A runner&#039;s knee is not immediately harmful and often disappears after a while. It is important to keep an eye on the pain. This should not worsen and hinder you in daily life. Our sports physio will explain everything about runner&#039;s knees.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is runner&#039;s knee?<\/h2>\n\n\n\n<p>Runner&#039;s knee \u2013 also called runner&#039;s knee \u2013 is an injury to the outside of the knee. The pain usually occurs during or shortly after running and is caused by irritation of the iliotibial band (the plantar fascia) that runs over your knee. The symptoms can be temporary, but they can also recur if the underlying cause is not addressed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Causes of knee pain after a run<\/h2>\n\n\n\n<p>There is no single specific cause for knee pain after running. There are several factors that can cause you to suffer from runner&#039;s knee. You may have only just discovered your love for this wonderful sport. You train too much and want to surpass yourself every training session. Very recognizable for many runners, but it can quickly result in knee pain.&nbsp;<\/p>\n\n\n\n<p>It may also be that you have started exercising more in a short period, for example because you have a competition planned. Understandable, because you may want to finish first (and certainly not last), but a runner&#039;s knee is not beneficial to your running performance. Another risk factor is that you have not run for a while. You were sick or on vacation, and you didn&#039;t want to take your running clothes with you in the suitcase. If you immediately want to run again at your &#039;old&#039; level after such a period, this can cause pain in the knees.<\/p>\n\n\n\n<p>The pain often stems from a combination of factors. Common causes include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Overload<\/strong>: training too much, too fast, or too intensively without sufficient recovery time.<\/li>\n\n\n\n<li><strong>Incorrect running technique<\/strong>: for example, an inward bend of the knee or a hard heel landing.<br><strong>Bad shoes<\/strong>: insufficient cushioning or support for your running style.<br><strong>Weakened muscles<\/strong>: especially the gluteal and thigh muscles, which stabilize your knees.<br><strong>Stiff muscles<\/strong>: Too little warming up or stretching can lead to extra tension.<\/li>\n<\/ul>\n\n\n\n<p><strong>Irregular training<\/strong>: wanting to get back to your old level too quickly after a break.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Symptoms of a runner&#039;s knee<\/h2>\n\n\n\n<p>Do you recognize these complaints during or after running?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pain on the outside of the knee<\/li>\n\n\n\n<li>Burning or stinging sensation during or after walking<\/li>\n\n\n\n<li>Swelling or stiffness around the knee<\/li>\n\n\n\n<li>The pain decreases with rest, but returns with exertion<\/li>\n<\/ul>\n\n\n\n<p>Do you have these symptoms? Then it is wise to have the cause investigated. Schedule an appointment today. <a href=\"https:\/\/www.fysi.nl\/en\/appointment\/\">an appointment<\/a> in or come by during our <a href=\"https:\/\/www.fysi.nl\/en\/walk-in-hours\/\">free walk-in consultation<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exercises and advice for runner&#039;s knee<\/h2>\n\n\n\n<p>There are various strength exercises that can help with runner&#039;s knee. It is important that your muscles become stronger and get the right rest. For example, run less often or stop running altogether if you feel a lot of pain in your knees after running. Sometimes not running for a few weeks can make runner&#039;s knee disappear. Try to exercise enough so that you stay fit. This way you can swim, walk or cycle quietly, this hardly puts any strain on your knees. Has the pain gone? Then build up your running very slowly, so that you don&#039;t have to hide your running shoes on your shoe rack again the same week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exercises for knee pain from running<\/h2>\n\n\n\n<p>Strong muscles around the knee help prevent future problems. Consider exercises such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squats (with good technique)<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>Hip exercises<\/li>\n\n\n\n<li>Stability exercises with a balance board<\/li>\n<\/ul>\n\n\n\n<p>Ask your physiotherapist which exercises are suitable for your situation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions about Knee Pain After Running<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1758272749731\"><strong class=\"schema-faq-question\"><strong>What causes knee pain when running?<\/strong><\/strong> <p class=\"schema-faq-answer\">This is often caused by overexertion, incorrect shoes or running technique, or weakened muscles.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758272767304\"><strong class=\"schema-faq-question\"><strong>What helps against knee pain after running?<\/strong><\/strong> <p class=\"schema-faq-answer\">Rest, alternative movement, muscle strengthening exercises and advice from a physiotherapist often help well.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758272777153\"><strong class=\"schema-faq-question\"><strong>How do I prevent knee problems while running?<\/strong><\/strong> <p class=\"schema-faq-answer\">Build up your training gradually, wear good shoes, and work on muscle strength and technique.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758272787854\"><strong class=\"schema-faq-question\"><strong>Is physiotherapy useful for runner&#039;s knee?<\/strong><\/strong> <p class=\"schema-faq-answer\">Yes. A physiotherapist can help you with targeted exercises, technique correction, and guidance during recovery.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758272796969\"><strong class=\"schema-faq-question\"><strong>When to see a physiotherapist?<\/strong><\/strong> <p class=\"schema-faq-answer\">If the symptoms persist for more than two weeks, or if the pain keeps recurring, it&#039;s wise to consult a physiotherapist.<\/p> <\/div> <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Physio will \u2013 literally \u2013 help you get back on track<\/h2>\n\n\n\n<p>If you continue to have pain in your knees after running, it is time for help from our sports physiotherapist. Bee <a href=\"https:\/\/www.fysi.nl\/en\/treatments\/sports-physio\/\">sports physio<\/a> Your knees will be examined and we will draw up a personal treatment plan for you. Depending on your complaints, appropriate therapies and exercises will be included in your plan. We will treat your runner&#039;s knee and help you prevent future runner&#039;s knee. Movement therapy may become part of your sports physio, so that you can improve your posture and motor skills. This way you can hit the road stronger in your most aerodynamic running outfit!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Feel free to register for your favorite running event<\/h3>\n\n\n\n<p>Whatever running goals you have \u2013 your first 5K, first half or even full marathon \u2013 we are happy to help you if your knees hurt after running. Register for your favorite running event in consultation with your sports physiotherapist. It is wise to set realistic goals for yourself. And, let&#039;s be honest, the atmosphere is always fantastic at every distance! Reason enough to stick to a gentle build-up. Make an appointment with us today <a href=\"https:\/\/www.fysi.nl\/en\/\">physiotherapist in Tilburg<\/a> by calling\/apping to +31 (0)13 543 58 41 or sending an email to info@fysi.nl and get started with our sports physio.<\/p>","protected":false},"excerpt":{"rendered":"<p>What to do about knee pain after running? Our sports physio will explain everything about runner&#039;s knees. Read more about it!<\/p>","protected":false},"author":2,"featured_media":419,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kniepijn na hardlopen? Oorzaken, tips en behandeling | Fysi.nl<\/title>\n<meta name=\"description\" content=\"Last van je knie na het hardlopen? Lees hoe je kniepijn voorkomt, verlicht en wanneer fysiotherapie helpt. Gratis intake bij Fysi in Tilburg.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fysi.nl\/en\/blog\/what-to-do-for-knee-pain-after-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kniepijn na hardlopen? Oorzaken, tips en behandeling | Fysi.nl\" \/>\n<meta property=\"og:description\" content=\"Last van je knie na het hardlopen? Lees hoe je kniepijn voorkomt, verlicht en wanneer fysiotherapie helpt. Gratis intake bij Fysi in Tilburg.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fysi.nl\/en\/blog\/what-to-do-for-knee-pain-after-running\/\" \/>\n<meta property=\"og:site_name\" content=\"Fysi Tilburg\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-15T09:46:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-19T10:17:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fysi.nl\/wp-content\/uploads\/2022\/11\/Etalagebenen-claudicatio-intermittens-fysi-tilburg.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Cathelijne Cramer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cathelijne Cramer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Knee pain after running? 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spieren.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272767304","position":2,"url":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272767304","name":"What helps against knee pain after running?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Rust, alternatieve beweging, spierversterkende oefeningen en advies van een fysiotherapeut helpen vaak goed.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272777153","position":3,"url":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272777153","name":"How do I prevent knee problems while running?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Bouw je training rustig op, draag goede schoenen, en werk aan spierkracht en techniek.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272787854","position":4,"url":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272787854","name":"Is physiotherapy useful for runner&#039;s knee?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Ja. Een fysiotherapeut kan je helpen met gerichte oefeningen, techniekcorrectie en begeleiding tijdens het herstel.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272796969","position":5,"url":"https:\/\/www.fysi.nl\/blog\/wat-te-doen-tegen-pijn-in-knieen-na-hardlopen\/#faq-question-1758272796969","name":"When to see a physiotherapist?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Blijven de klachten langer dan twee weken bestaan? Of keert de pijn steeds terug? Dan is het verstandig om een fysiotherapeut te raadplegen.","inLanguage":"en-GB"},"inLanguage":"en-GB"}]}},"_links":{"self":[{"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/posts\/943","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/comments?post=943"}],"version-history":[{"count":6,"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/posts\/943\/revisions"}],"predecessor-version":[{"id":2901,"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/posts\/943\/revisions\/2901"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/media\/419"}],"wp:attachment":[{"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/media?parent=943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/categories?post=943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fysi.nl\/en\/wp-json\/wp\/v2\/tags?post=943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}