Why Do I Experience Knee Pain when Running Downhill – How to Protect Your Knees

Running is a great exercise that has recently increased in popularity around the world due to the current global climate.  However, more often than not, when you run outside on the street or in the country-side you end up running over uneven terrain.  More specifically up and down hills. 

Although you may feel downhill running is much easier than uphill, your running style and mechanics of the body change when running downhill.  This change can cause unintentional issues in the knee joint causing knee pain running downhill.  

Why do I have knee pain running downhill?

At some point or another, almost everyone who jogs or runs has experienced knee pain—especially aching knees when they are tired.

It’s easy to assume that the pain is due to a lack of exercise, improper footwear, or not stretching after a run, but the reality is that there are many reasons why you could have knee pain.

Is Running Downhill bad for your Knees?

Running downhill is a great way to increase your workout without spending more time at the gym. However, if you are running downhill without a knee brace, then you might be doing more harm than good. One of the most important functions of a knee brace is to provide support for your knee to help prevent an injury. This is especially true when you are working out. However, this function is severely limited if you are running downhill. The problem lies in the way your body shifts when running downhill. When you run downhill, your body shifts to the rear, which means that your knee is no longer in a neutral position.

How to Prevent Knee Pain Running Downhill

Running downhill can be a great workout, but you may experience knee pain if you aren’t wearing the right kind of knee braces for running.

Some knee braces are designed for people who want to prevent injury, others for people who want to rehabilitate an existing injury, and others for people who want to keep their knees healthy while running down hills.

Running Downhill and Knee Pain

How do I know if my knee pain is serious?

We get asked this question every day, and have written about it before, but thought it was worth revisiting.

Here’s the short answer: if you have knee pain that lasts more than a few days, is severe, gets worse over time, is accompanied by swelling, or is preventing you from doing your regular activities, you should see a health care professional.

Although knee pain often gets better with time, sometimes it is a sign of a more serious problem like arthritis or a tear in your meniscus. If left untreated, these conditions can lead to long-term pain and disability.

As the old saying goes, “An ounce of prevention is worth a pound of cure.”

The best way to treat knee pain

The knee is the largest joint in the body and is a ball-and-socket joint – meaning that the rounded top of the thighbone is connected to the top of the lower leg bone. This joint is surrounded by a special type of soft tissue called cartilage.

The knee cap (or patella) sits in front of the knee joint and this is a common site for pain and injury.

Knee pain can be incredibly debilitating and if you are suffering from it there is no doubt you will be desperate to find a cure.

This is where The Best Knee Braces shines.  We are the ultimate resource for learning about the various methods of knee braces for recovery.  We recommend checking our Buyers Guides as a starting point for finding the right knee brace for your recovery. 

How to recover from knee injuries

If you are recovering from a knee injury and looking to get back on your feet, you’re likely facing a long journey ahead with many obstacles to overcome. While some people may need to undergo surgery, rehabilitation, and a long physical therapy program, others can improve their mobility and functionality with the help of a knee brace. A knee brace is a medical device often used to treat knee injuries, arthritis, and other causes of knee pain. While they vary in design, knee braces typically support the knee joint with a combination of straps, air pressure, and other features.

Final Thoughts for Knee Pain Running Downhill

We always encourage people to exercise.  It is an important element of staying healthy and well-balanced. 

Running is a great way to get your daily exercise.  However, some people may experience consequential issues associated with running downhill – like knee pain. 

Identifying why and how you can treat knee pain when running downhill is easy.  Simply follow our guidelines and look for knee supports to aid your knee while you run.