If you’ve been running for any length of time, chances are you’ve felt that dull ache around your knees, the kind that makes every step feel just a little heavier. At Gold Country Run + Sport, one of the most common issues we hear about from is knee pain, often referred to as Patellar Tendonitis, or Runner’s Knee.

What Causes Runner’s Knee?

The knee is one of the most complex joints in the body and one of the hardest working when you run. The quadriceps muscles, located on the front of your thighs, connect to your kneecap (patella). When those muscles become tight or fatigued, they can pull on the kneecap and put excess stress on the patellar tendon, leading to inflammation and pain.

You might notice:

• A general ache around or behind the kneecap
• Tenderness below the kneecap
• Pain that worsens with stairs, hills, or after long runs

This discomfort often is often caused by overworked quadricep muscles.

The Root Cause: Tight Quadriceps and Running Form

When your quads are tight, they pull up on the kneecap, increasing pressure on the tendon below it. To make things worse, the outer quad (the lateral quadriceps) connects into the lateral meniscus, which can lead to soreness inside the knee as well.

The good news? Small adjustments can make a big difference.

3 Simple Ways to Help Prevent Knee Pain

1. Shorten Your Stride
Try increasing your cadence (steps per minute) slightly so your feet land closer to your center of mass and not out front. This reduces the stress on your quads and knees and helps promote smoother movement.

2. Loosen Tight Quads Before Running
Use a foam roller or a massage stick to roll out your quads before your run. Focus on the top, inside, and outside of your thighs, this helps relax the muscle tissue and prevent excessive tension on the patellar tendon.

If you’re short on time, do it before your run. Rolling afterward helps too, but pre-run rolling is most effective at reducing tension before impact begins.

3. Supportive Gear
Tools like a patellar strap or knee brace can offer short-term relief by distributing pressure across the knee. But remember, these are temporary fixes, not long-term solutions. Addressing muscle tension and stride mechanics will help you solve the root cause of the pain.

Helping You Stay Healthy and Active

At Gold Country Run + Sport, our goal is simple: to keep you running, walking, and moving pain-free. Whether you’re recovering from an injury or trying to prevent one, our team loves helping you find the right tools, exercises, and gear to get back to what you love doing most.

Have questions about your own running form, foam rolling, or injury prevention? Stop by one of our stores, our staff would love to help. After all, keeping our community healthy, active, and enjoying the miles ahead is what we love most about what we do.