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What can cause knee pain just below kneecap during a run, and how do I strengthen it?

3 min read

Asked by: Wardrobersonbell Liu

Why does it hurt under my knee cap when I run?

Pain below the kneecap is likely due to repetitive stress on your knee from running. Over time, that stress could result in patellar tendonitis. “Physiologically, this is the inflammatory cells in your body becoming overactive in a certain area.” Dr. Logan explains.

What helps knee pain from running?

How Is It Treated?

  1. Rest your knee. …
  2. Ice your knee to ease pain and swelling. …
  3. Wrap your knee. …
  4. Elevate your leg on a pillow when you sit or lie down.
  5. Take NSAIDs, if needed, like ibuprofen or naproxen. …
  6. Do stretching and strengthening exercises, especially for your quadriceps muscles.

Should you run with runners knee if it still hurts?

Key points about runner’s knee



Treatment includes not running until the pain goes away. Also using cold packs, compression, and elevation may help. Medicine such as ibuprofen can lessen pain and reduce inflammation. Stretching and strengthening exercises can help prevent runner’s knee.

What muscles strengthen runners knee?

10 exercises for runner’s knee

  • Areas worked: quadriceps and hip flexor.
  • Areas worked: hip flexors, psoas.
  • Areas worked: quadriceps, hips.
  • Areas worked: calves, shins.
  • Areas worked: glutes, quads.
  • Equipment needed: box step or flight of stairs.
  • Areas worked: hips, glutes.
  • Areas worked: quads, glutes, and calves.

What exercises can you do to strengthen your knees?

To help strengthen your knees, focus on moves that work your hamstrings, quadriceps, glutes, and hip muscles.

  • Half squat. …
  • Calf raises. …
  • Hamstring curl. …
  • Leg extensions. …
  • Straight leg raises. …
  • Side leg raises. …
  • Prone leg raises.


How do you strengthen your knee cap?


Moving here's the challenge place one hand underneath each knee or both hands under one knee if you're practicing with one leg at a time. Now do your kneecap lifting exercise.

Does Runner’s knee ever go away?

Unfortunately, runner’s knee doesn’t usually go away on its own. A period of rest or reduced running distance is typically needed to get your pain under control. You can use this time to increase your endurance and build muscle strength.

How do athletes strengthen their knees?

Coming away from the knee driving away from the knee. And all you're gonna do is we're gonna line your toes up and you're gonna lock your knee out here driving the heel down.

What exercises should I avoid with knee pain?

High-impact exercises can further injure painful knees. Avoid jarring exercises such as running, jumping, and kickboxing. Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury.