Knees Hurt?
It’s Probably Not Your Knees
How Weak Hips, Feet, & Poor Mechanics Lead to Knee Pain in Sprinters & Runners
Knee pain in runners is often caused by imbalances elsewhere in the body:
Weak hips & glutes → Poor stabilization leads to excess stress on the knees.
Weak feet & ankles → Poor shock absorption, instability, and mobility affect knee alignment.
Poor running mechanics → Overstriding, excessive inward knee collapse (valgus), or improper footstrike can overload the knee.
Since the knee is caught between the hip and foot, it often suffers when either of those areas is weak.
How to Test for Weakness & Imbalances
Try these quick self-assessments to find problem areas:
Hip & Glute Strength Test: Single-Leg Squat
Stand on one leg and slowly squat down as low as possible while keeping the knee aligned over the foot.
Watch for:
Knee collapsing inward → Weak glutes (glute medius)
Poor balance → Weak stabilizing muscles
Foot rolling inward → Weak foot strength
Fix: Strengthen glutes & hips (see exercises below).
Foot & Ankle Strength Test: Toe Spread & Balance Test
Stand barefoot and try to lift and spread all your toes apart.
Stand on one foot for 30 seconds (eyes open), then 15 seconds (eyes closed).
Watch for:
Toes not spreading → Weak foot muscles
Poor balance → Weak ankles & proprioception
Fix: Strengthen feet with toe yoga & barefoot drills.
Running Form Check: Overstriding & Knee Collapse
Run a few steps and check for:
Overstriding (landing too far ahead of the body)
Knees caving inward upon landing
Excessive bouncing (vertical movement instead of forward)
Fix: Cadence drills, form tweaks, and strengthening key muscles.
How to Fix It: Strength & Mobility Exercises
Once you identify your weak points, use these exercises to correct them:
Hip & Glute Strengthening (To Keep Knees Stable)
Single-Leg Eccentric squat
Monster Walks with Resistance Band (Glute medius activation)
Single-Leg Glute Bridges (Glute isolation, prevents overuse of quads)
Lateral Step-Ups (Single-leg stability)
Foot & Ankle Strengthening (For Better Shock Absorption)
Toe Yoga (Lift Big Toe, Then Lift Little Toes Separately)
Short Foot Exercise (Arch Activation Without Curling Toes)
Barefoot Balance Drills (Standing on One Foot, Eyes Closed)
Form & Mechanics Fixes (To Reduce Knee Stress)
Cadence Drill (Aim for ~180 Steps Per Minute to Reduce Overstriding)
Running With a Slight Forward Lean (Lean From Hips, Not the Waist)
Core Strengthening (Planks, Side Planks, Dead Bugs)
Key Takeaways
Knee pain is often a symptom, not the root problem.
Strengthen your hips & glutes to prevent knee collapse.
Strengthen your feet & ankles for better stability.
Check your running form to avoid overstriding & excessive knee stress.
Small adjustments now = fewer injuries later!
Bonus: Try These Quick Tests Now!
Single-Leg Squat Challenge: Can you keep your knee aligned?
Toe Yoga Test: Can you lift your big toe separately from the others?
Cadence Check: Count steps for 15 seconds & multiply by 4. Is it close to 180?
Taking care of your hips, feet, and form will keep your knees strong and pain-free!
Happy running
Dayna - your fav. Exercise Physiologist
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