Jogging with Knee Pain: When to Take a Break

If you feel knee pain when you jog, you’re not alone — it’s a common complaint among runners. Knee pain can feel sharp and stabby or present as a dull ache. Sometimes, it’s fine to jog with a bit of knee pain, but sometimes, you need a break to rest your knee and let it heal.

At Spine & Pain Center of San Antonio in San Antonio and Live Oak, Texas, Sergio Alvarado, MD, and our expert team evaluate and diagnose the underlying cause of knee pain and help you get the treatment you need to feel better. 

Let’s take a closer look at the various types of pain you may experience when jogging, and what you should do for each type.  

When jogging gives rise to knee pain

If you’re an avid runner, you don’t want to skip your run due to knee pain, but you don’t want to cause further damage, either. The trick is being able to differentiate between mild discomfort concerns and pain symptoms that require you take a break and let your joints recover. 

Dull pain 

If you feel a mild, dull ache in the front of your knee, that’s a classic symptom of patellofemoral pain syndrome, also known as “runner’s knee” or “jumper’s knee.” This discomfort is caused by a shifting kneecap (patella), which irritates the underlying cartilage.  

If you have runner’s knee, you may need to dial back your mileage and strengthen your joints. Exercises like straight leg raises and squats can help build the muscles around your knee for a stronger, more stable joint. 

Sharp pain 

If you feel a sharp, stabbing knee pain, this can mean a ligament or meniscus tear, especially if your pain is accompanied by a kind of “lose stability” sensation. If you feel increasing pain when lunging, squatting, or performing other knee-bending activities, it’s worth taking a break, icing the affected joint, and seeking a professional evaluation. 

Swelling 

If your knee pain is accompanied by persistent or recurrent swelling or stiffness, you may have osteoarthritis (OA). OA causes your cartilage to wear out, allowing painful contact between the bones in your joint. While it often gets its start in middle age, OA is most common among adults aged 60 and older. 

You might be surprised to learn that moving improves OA symptoms. If it’s not affecting your walking/jogging gait, you can keep going. However, it’s still important to seek expert evaluation and care. 

When to give your knees a rest from jogging

Anytime your knee pain is severe, worsens, or causes instability, it’s time to take a break. Try the RICE (rest, ice, compression, elevation) method of care, along with gentle stretching. Get an appropriate diagnosis to know what’s causing your knee pain, and how best to address it. 

Managing jogging-related knee pain 

The RICE method is time-tested and it’s a good starting point for any type of knee pain. Other ways to reduce or manage your pain include mixing up your running routine with shorter, less frequent runs and low-impact activities. Swimming, cycling, yoga, and strength training are low-impact ways to stay fit and build strength. In particular, strength training can strengthen your quadriceps and glutes to provide your knees with better support. 

Additionally, ensure you wear quality, well-fitting running shoes with plenty of support.

Most importantly, don’t push yourself too hard. It’s great to be fit and disciplined, but you don’t want to cause lasting damage by jogging through persistent or intense knee pain.

If you’re experiencing knee pain, we can help. Call or click online to schedule a visit at your nearest Spine & Pain Center of San Antonio office in Live Oak or San Antonio, Texas, today.