As the days grow longer and Montana’s weather warms up, many of us are eager to get outside and soak in all that summer has to offer — especially if you enjoy running. But if you have ever dealt with nagging knee pain, you know how quickly running can go from the best feeling to the most frustrating experience.
As physical therapists, we frequently hear these two questions this time of year:
“What causes knee pain when I run, and how do I stop it?”
“What shoes should I wear if running hurts my knees?”
So, What’s Really Causing Your Knee Pain?
Chronic knee pain is one of the most common complaints we see in runners, especially during seasonal transitions—like from May to June—when training volume and intensity begins ramping up. Pain under the kneecap when running often comes from a combination of mobility and strength issues throughout the body, not just in the knee itself.
Here are some of the most common culprits we see in the clinic:
Tight hips: If you struggle to stretch your hip flexors, like the psoas, or you find it hard to sit in a 90/90/90 position on both sides, this is your body signaling that your flexibility needs work. A consistent hip mobility routine designed for what your body needs will help correct and reduce compensations that place added stress on your knees.
Weak glutes or quads: It’s not about general “weakness” here. If one leg is stronger than the other, you may have a side-to-side imbalance that’s shifting extra load over to one knee. Targeted strength exercises will make a big difference.
Quick core and endurance check: Can you hold a one-minute plank and carry on a conversation at the same time? If not, improving your core strength and cardio base will support your running technique and reduce adverse stress on your knees.
Stiff ankles: Can your knees move past your toes when you flex your ankle, without your heel lifting off the ground? If your ankle mobility is limited or unequal, it can throw off your stride and add extra force to your knees.
Are your shoes working for you or against you?
Wearing the wrong shoes is one of the most common contributors to knee pain. The right shoe for your foot shape, anatomy and running mechanics can significantly reduce stress on the knees. Consider these go-to recommendations: the Salomon Speedcross 6 for narrow feet, the Altra Lone Peak 9 for a wide toe box and zero drop, the Hoka Challenger 7 for stiff ankles, and the Cloudultra 2 for lightweight and breathable materials.
Still unsure of which shoe to pick? Give Lone Peak Physical Therapy and Performance a call or shoot us a text. We’ll help match you with the right shoe for your foot type and running goals.
Take a Smarter Approach This Summer with Our 6-Week Training Program
One of our favorite sayings here at the clinic is: “You have to be strong to run–not run to get strong.”
This six-week intensive running training program is designed to do exactly that. By starting and completing this program now, you will ensure that you are beginning your running season stronger than ever, keeping you healthy while reducing your chance of injury this coming summer season.
| Timeline | Run/Walk | Cross Training | Strength Training |
|---|---|---|---|
| Weeks 1 & 2Foundation & Form | Interval Run 20–30 min, 3x/week(Run 1 minute : Walk 2 minutes × 4–8 rounds) | Bike or Elliptical 30 min, 2x/week | Glutes, quads, and core, 2x/week |
| Weeks 3 & 4Endurance Push | Interval Run 30–40 min, 3x/week(2:1 × 8–10 rounds) | Bike or Elliptical 30 min, 2x/week | Add weight or increase reps, 2x/week |
| Week 5Transition to Running | Easy continuous run 20–25 min, 2x/week+ Interval run 1x/week (3:1 × 6–8 rounds) | Bike or Elliptical 30 min, 2x/week | Progress weights and range, 2x/week |
| Week 6Up & Running! | Easy continuous run 25–30 min, 2x/week+ Interval run for recovery (4:1 × 6–8) | Bike or Elliptical 30 min, 1x/week | Full range with weight, 2x/week |
Don’t let knee pain sideline you this summer. With the proper mix of strength training and mobility work, intentional and safe dosing progression using a focused six-week training block—plus the right footwear—you will be able to run confidently and pain free all summer long.
Looking for a fully customized running specific stretching, strength, and training routine? We are here to help, speak to an expert today at our Big Sky + Performance or Bozeman + Performance locations!
Allie Epstein Poalino is a passionate and dedicated Physical Therapist at Lone Peak PT and has proudly served the Big Sky community for the past decade. With advanced training and high-level expertise in biomechanics, movement analysis, and performance testing, she provides an unparalleled physical therapy and sports rehabilitation experience. Allie is passionate about helping her patients recover faster, empowering them to excel in their rehabilitation journey and confidently return to doing what they love.
