Managing Knee Pain for Runners in Medway

Running is one of the most popular and accessible ways to stay fit, especially around Medway where we have great parks, paths, and running groups. But if you’re a runner, you may already know that knee pain can sometimes get in the way of training or enjoying your runs. Whether you’re new to running or a seasoned athlete, managing knee pain is essential to keep you moving and prevent long-term issues.

Why Do Runners Get Knee Pain?

Knee pain is common in runners because the knee is a weight-bearing joint that absorbs a lot of impact with every stride. Common causes include:

• Runner’s Knee (Patellofemoral Pain Syndrome): Pain around the kneecap, often from overuse, muscle imbalance, or poor running form.

• Iliotibial Band (ITB) Syndrome: Pain on the outside of the knee caused by friction of the IT band.

• Tendonitis: Inflammation of the tendons around the knee, often due to increased mileage or sudden changes in training.

• Arthritis or Previous Injury: Old injuries or early arthritis can flare up with repetitive running.

Tips to Manage Knee Pain

1. Listen to Your Body

   If you feel pain, don’t ignore it. Reduce your mileage or take a short rest period to allow recovery.

2. Strength Training

   Strong muscles around the hips, thighs, and core can improve knee stability. Exercises like squats, lunges, bridges, and step-ups are great additions.

3. Check Your Shoes. Worn-out or unsuitable shoes can increase stress on your knees. Get your gait assessed and invest in supportive footwear suited to your running style.

4. Warm Up and Cool Down. Simple mobility drills before running and stretches afterwards can reduce strain on your knees.

5. Vary Your Surfaces. Running only on concrete can be harsh on the joints. Mix in softer surfaces, such as grass, trails, or a track, when possible.

6. Gradual Progression. Increase distance and intensity slowly. A good rule is to increase your weekly mileage by no more than 10%.

7. Consider Physiotherapy. A physiotherapist can assess your movement, identify weaknesses, and create a tailored rehab or prevention plan.

Local Support in Medway

If you’re running with groups in Medway — whether along the Great Lines, Riverside Country Park, or joining organised events — you’re not alone in dealing with knee niggles. Many local runners experience the same challenges. Seeking professional help early can prevent small issues from turning into bigger injuries.

Recently, I had the pleasure of giving a talk on this very topic with Medway Fit, a fantastic local running group. It was clear that many runners share similar concerns about knee pain, and it was great to provide practical advice and strategies to keep people running safely. After the talk, Richard Pemberton — the organisation’s Director — kindly shared: “Thanks for coming along last night Josh.” That post received 15 likes on the group’s Facebook page, demonstrating the community's engagement and appreciation.

At Better Me Physiotherapy, we specialise in helping runners recover from and prevent knee pain. We’ll work with you to understand your running goals and build a plan that gets you back on track.

Final Thought: Knee pain doesn’t have to stop you from enjoying your runs in Medway. With the right strategies, smart training, and support, you can manage pain, strengthen your body, and keep running for years to come.

If you’d like tailored advice or a personalised plan, book an appointment with us today and take the first step toward pain-free running.

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