Knee Pain While Running: The Complete Guide

Knee pain is the most common running injury. But the label — runner's knee, IT band syndrome, patellofemoral pain — matters less than understanding the mechanism. The knee is almost always a victim of what's happening above and below it.

What the research actually says

The majority of running-related knee pain is driven by biomechanical factors that are highly modifiable: hip abductor weakness, excessive hip drop, foot strike pattern, and cadence. These are measurable and addressable without stopping running.

The gait factors that matter most

• —Hip drop (Trendelenburg): Weak glute medius failing to stabilise the pelvis during single-leg stance
• —Cadence below 170 steps per minute: Increases ground contact time and joint loading
• —Overstriding: Landing too far in front of the body increases braking forces through the knee
• —Ankle dorsiflexion restriction: Alters load distribution up the kinetic chain

What we do at Stance

We use RunScribe for real-time gait analysis — measuring foot strike angle, braking g-force, cadence, and power asymmetry. Combined with VALD strength testing, this gives us a complete picture of what's driving your pain. You leave with specific, targeted changes to your training and technique.