Don’t let Runner’s Knee keep you from your goals.

As the name suggests, running is a common cause of runner’s knee, but as we often see at The Running Well Store any activity that repeatedly stresses the knee joint can cause the disorder. This can include walking, skiing, biking, jumping, cycling, and playing soccer.

In the case of iliotibial band syndrome, the pain is most acute on the outside of the knee. This is where the iliotibial band, which runs from the hip to the lower leg, connects to the tibia, or the thicker, inner bone of the lower leg.

Traditional causes of runner’s knee include:

  • Weak hip flexor muscles
  • Weak thigh muscles
  • Tight hamstrings
  • Tight Achilles tendons
  • Poor foot support
  • Walking or running with the feet rolling in while the thigh muscles pull the kneecap outward
  • Excessive training or overuse
  • Injury

Products That Help


If foot biomechanics is a cause or partial cause of your knee pain, insoles or orthotics for runner's knee with strong arch support will help. They prevent the inward rotation of the knee that results from overpronation of the foot.


These band-like devices wrap around the bottom of the knee (sometimes above the knee) and apply pressure to the tendon. The major function of them is to help spread pressure across a larger area and take stress off of the sore area of the patellar tendon (tendon on the bottom of the knee).


Runners, basketball players and all athletes are able to use the knee sleeve post activity to help with muscle recovery, as the compression technology in the knee sleeve helps to improve blood circulation for a faster recovery. It also helps reduce swelling in the knee area.


The best brace we can give you is your own, strong muscles and tendons working properly. However, as you spend time focusing on mobility, stretching and strength some people find comfort in a knee brace.


Foam rolling has become increasingly popular as a method of self-massage. In their effort to work out knots or tightness, practitioners diligently lie across foam rollers and (using their body weight as leverage).


When it comes to running, not all shoes are created equal. Poor shoes or being fit with the wrong shoe can significantly alter force attenuation during running as absorbing shock is vital to preventing runner’s knee.


Originally developed in Japan, K tape lifts the skin, enhancing function of the muscles, joints, fascia, and lymphatic system. Depending on how it is applied, it can act to inhibit overactive muscles, facilitate contraction of underactive muscles, reduce swelling and provide support.


Have runner's knee and want to talk to someone before coming into one of our locations? Feel free to call us.

Northland: 816-741-8800
Lee's Summit: 816-600-2688
Mission: 913-400-2013

Advice That Helps

Dr PeteKC North Spine and Joint North
Lack of hip mobility OR lack of glute/hip stability can drastically increase the stress on your knees in normal life and during exercise. Foam rolling your hips and glute strengthening exercises can help with these.
Dr LaurenKC North Spine and Joint
Barefoot balance is a great way to help prevent knee pain.
Dr JustinKC North Spine And Joint
Tension in the quadriceps muscles in the front part of the thigh can put a lot of compression on the knees. Stretching the quads regularly can greatly reduce this compression.
Dr JordanKC North Spine And Joint
The knee is the biggest joint in the body and it can take while to heal. Although extended inactivity is never recommended, most people don’t allow enough time for recovery and healing before returning to max effort.
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