Penrose Physical Therapy
Mar 2020
Jennifer Penrose
Jennifer Penrose

Got this question sent to me yesterday by a “confused” reader of my newspaper articles suffering with knee pain… “Hey Jennifer, I’ve been suffering with a pain in my right knee now for a few weeks. What I can’t put my finger on is what I did to make it start in the first place, and even more confusing is that it’s most painful when walking down the stairs, and only comes on 10 minutes into a run. Sometimes it aches, sometimes it feels tender and dull, but I don’t understand why I could run fine before and now I can’t without having to stop after 10 minutes. Can you help?” – Mary, 46, Lacey.

What Causes This?

There’s a good chance that the same thing is happening to Mary as it does to most people this time of year… And it’s no surprise as we see off the end of Summer and start heading into Fall. This time of year we see more people than ever at Penrose Physical Therapy with painful knees. The reason why? Because it’s around this time of year that people decide to be more active and take things up like running and walking for longer distances, making the most of the nice weather and generally being more active. And even if they’re used to running, people tend to step it up and run a little longer than usual to get ready for upcoming races, sometimes adding in extra running days going from twice a week, to four times a week.

What’s likely going on with Mary is something called “runner’s knee” – it got it’s nickname from an obvious and very unfortunate reason: because it’s common among runners, and even those who are brand new to running. If we run often, after a while the stress of running can cause irritation around the knee area. The resulting pain can be sharp and sudden, or irritating and dull. The pain will generally feel worse when bending the knee, especially when walking or running downhill, or even something as simple as walking down a flight of stairs!

What Does This Mean?

Think of it like this – each time you run and bend your knee, your knee cap rubs against your thigh muscle, and just like if you were to rub your hand against your arm, eventually your arm would go red and become sore after a while… Well the same happens with your knees. If you’re not used to running, OR, if you haven’t slowly built up how long you rung for and how many times a week you choose to as well, then this is going to be a shock to your knees. Another thing, if the muscles around your knees are weak and tight, they’re not going to be able to support you through a run. And without strong muscles to support your knee joints, (or just really tired and weak ones), you’re much more likely to suffer from aches and pains.


Doing the right type of exercises and stretches to strengthen the right muscles will mean your knees will be strong enough to walk and run for longer, with less pain at the end of the day. With COVID19 and people staying home I created a little video to give you some tips to start on at:  If you are interested in more virtual tips and our upcoming virtual knee workshop contact us:!



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