Tips from Reno Running Company
What Is Runner’s Knee?
One of the most common questions we hear at Reno Running Company is:
“Why do my knees hurt when I run?”
Whether you’re hitting the trails around Galena or logging miles along the Truckee River path, knee pain, often known as Runner’s Knee or Patellar Tendonitis, can sneak up on anyone.
Runner’s Knee describes irritation or inflammation of the patellar tendon, the tough band that connects your kneecap to your shinbone. The pain often develops gradually and can feel like a dull ache either behind or just below the kneecap. It’s most noticeable during long runs, after sitting for long periods, or when climbing stairs.
Why It Happens
The main culprit? Tight and overworked quadriceps.
When your thigh muscles become fatigued, they pull more on the kneecap and increase stress through the tendon. Over time, this imbalance can cause inflammation and soreness.
Many runners also experience discomfort on the inside of the knee because the outer quadricep attaches into the lateral meniscus, which can make the joint feel irritated or “pinchy.”
3 Ways to Reduce Knee Pain and Keep Running Strong
1. Adjust Your Stride
Take slightly shorter, quicker steps.
A higher cadence (around 170–180 steps per minute for most runners) helps reduce impact and limits the strain placed on the quadriceps and knees.
This is especially important when running downhill, where overstriding tends to amplify stress.
2. Roll Before You Run
Foam rolling isn’t just for recovery, it’s one of the best warm-up tools you can use.
Spend a minute or two rolling the front and sides of your thighs before each run.
By loosening up tight quad tissue, you reduce the pulling force on the kneecap and help your legs feel smoother from the start.
Pro tip:
If time is short, prioritize rolling before your run. It prepares your muscles to move efficiently and helps prevent that tight, tugging sensation that often triggers knee pain.
3. Use Support When You Need It
A patellar strap or light knee brace can offer temporary relief if pain flares up.
Think of these tools as short-term aids while you address the real issues: mobility, muscle balance, and form.
Consistency with stretching, foam rolling, and cadence work goes much further than gear alone.
Recovery and Prevention Go Hand-in-Hand
At Reno Running Company, our goal is to help runners of all levels stay healthy and moving.
We believe that injury prevention starts with education, understanding how your body moves and what causes discomfort before it becomes a bigger problem.
If you’re struggling with knee pain or unsure which tools to use, stop by one of our stores.
Our staff can walk you through foam rolling techniques, gait adjustments, and products that can support your recovery journey.
Every runner is different, and that’s what makes helping you find what works best so rewarding.
Check out our video on pre-run movement prep:
Visit Reno Running Company
Summit Sierra | Sparks | Lakeside
https://renorunningcompany.com/