One of the most common annoyances for beginners is pain around or behind the kneecap, often called "runner's knee" or patellofemoral syndrome. That's exactly what we'll break down here.[1] [2]
Prevention starts with strengthening the muscles of the thigh and glutes — they help keep the kneecap in the right position while running, reducing the load on the joint.[1]
Фото: Kindel Media
- Regularly strengthen the outer thigh muscles and glutes to correct the alignment of the knee joint.
- Before every workout, warm up — at least 5 minutes of light activity to prepare your joints and muscles.
- Build up your load gradually: at first alternate running and walking, and don't increase distance or pace too abruptly.
- Watch your form: avoid excessive forward lean, overstriding, or "twisting" the pelvis. Try to land slightly ahead of your pelvis and drive from your glutes.
- Choose suitable, unworn shoes that match your foot type — this reduces extra strain on the knee.
Also limit sudden changes in training load — it's a key way to avoid overloading the ligaments and tendons in the knee.[3]
If the first signs appear — clicking, a pulling or sharp pain — it's better to let the knee rest and see a specialist rather than trying to "run through" the pain.
As a reminder, with any pain it's best to consult a doctor — this lowers the risks and helps you keep running comfortably.[2]
