September is a popular time to get back into exercise.
The summer holidays are over, routines are returning to normal, and many people are motivated to start running again, return to the gym or increase their weekly activity.
But if you’ve had a quieter few weeks over the summer, jumping straight back into your previous running routine can sometimes lead to aches and pains, particularly around the knee.
Knee pain doesn’t necessarily mean you’ve seriously injured yourself. In many cases, discomfort can appear when the amount of exercise you’re doing increases faster than your body is ready for.
Understanding why this happens can help you return to running more gradually and reduce the chance of symptoms disrupting your training.
Why Can Knee Pain Start When You Return to Running?
Running places repeated demands on the muscles, tendons and joints of the legs.
When you run regularly, your body gradually adapts to those demands.
But after several weeks of reduced activity, your tolerance for the same training load may temporarily decrease.
Problems can arise when you return to exactly the same:
- distance
- pace
- number of weekly runs
- hill training
- interval sessions
- gym workload
that you were doing before your break.
Your motivation may have returned faster than your body’s conditioning.
This sudden increase in workload is one of the most common reasons runners notice discomfort when restarting a training programme.
Common Areas of Knee Pain in Runners
“Knee pain” can describe several different symptoms, and the location of the discomfort can provide useful clues about what may be contributing to it.
Pain at the front of the knee
Pain around or behind the kneecap is common among runners and may become noticeable during running, climbing stairs, squatting or after sitting for a long time.
This type of discomfort can sometimes be associated with changes in training volume, muscle capacity or how load is being distributed through the leg.
Pain on the outside of the knee
Some runners develop discomfort along the outer side of the knee.
It may begin after a certain distance and become progressively more noticeable as the run continues.
Sudden increases in mileage, downhill running or changes to training terrain can sometimes contribute.
Pain below the kneecap
Pain just underneath the kneecap may involve the patellar tendon.
This can sometimes become irritated when running, jumping or strength training is increased too quickly.
Pain on the inside of the knee
Symptoms on the inner side of the knee can have several potential causes.
If the pain persists, worsens or is associated with swelling or instability, it is worth having the knee properly assessed rather than trying to diagnose the problem yourself.
The Problem With Doing Too Much, Too Soon
One of the easiest mistakes to make after summer is assuming you should be able to resume training exactly where you left off.
For example, imagine you were previously running 5 kilometres three times a week.
After a six-week break, you might feel fit enough to complete the distance, but your legs may no longer be accustomed to the repeated load.
Doing three full runs immediately — particularly at your old pace — may be a significant jump from what you’ve been doing recently.
Instead, it can be helpful to think of September as a rebuilding phase rather than an immediate return to peak fitness.
Gradually Increase Your Running
A gradual return gives your body time to adapt.
Depending on how long you’ve been away from running, you may want to begin with shorter or easier sessions than you were doing before the summer.
That could mean:
- reducing your usual running distance
- slowing your pace
- running fewer days each week
- alternating running and walking
- leaving more recovery time between sessions
- delaying harder hill or interval workouts
There isn’t one perfect formula that suits every runner.
Your previous experience, fitness, injury history and length of time away from exercise should all influence how quickly you progress.
Don’t Ignore Strength Training
Running isn’t just about cardiovascular fitness.
The muscles around your hips, thighs, calves and ankles all help manage the forces created when your foot contacts the ground.
A simple strength programme can complement your running and improve your ability to tolerate training.
Useful exercises may include:
- squats
- split squats
- step-ups
- calf raises
- glute bridges
- controlled single-leg exercises
The appropriate exercises and resistance will vary from person to person.
If you’re new to strength training, start gradually and concentrate on good technique rather than trying to lift as much weight as possible.
Give Your Body Time to Recover
More exercise isn’t always better.
Recovery is part of training.
If you’re returning to running after a break, scheduling recovery days can be particularly useful while your body readjusts.
Sleep, nutrition and managing your overall activity levels can also affect how well you recover between runs.
Remember that running isn’t the only physical demand in your week.
A long working day, lots of walking, gym sessions and other sports all contribute to your overall workload.
Warm Up Before You Run
You don’t need an elaborate warm-up before every run, but moving before you start can help prepare your body for exercise.
A simple warm-up could include:
- several minutes of brisk walking
- gentle jogging
- controlled leg swings
- calf raises
- bodyweight squats
You can then gradually build your speed rather than immediately setting off at your fastest pace.
Be Careful With Sudden Changes in Terrain
September is also a time when runners may change where they train.
You might return from holiday and switch from flat walking or treadmill sessions to running around Exeter’s roads, hills, parks and trails.
Different surfaces and gradients place different demands on the legs.
Adding hills, trail running or longer downhill sections at the same time as increasing your total mileage can create a much larger training change than you realise.
Introduce new terrain gradually where possible.
What About Running Shoes?
Running shoes can influence comfort, but they are rarely the only reason someone develops knee pain.
You don’t necessarily need to replace your shoes simply because your knee starts hurting.
However, it may be worth reviewing your footwear if:
- your shoes are very worn
- you’ve recently changed shoe type
- you’ve suddenly moved to a very different style of running shoe
- the shoes consistently feel uncomfortable
Comfort is an important consideration when choosing footwear.
Avoid assuming that one particular shoe automatically prevents knee injuries for everyone.
Should You Run Through Knee Pain?
This depends on the type and severity of your symptoms.
Mild discomfort does not always mean that you must stop all activity, but repeatedly pushing through worsening pain is not a sensible training strategy either.
Pay attention to how your knee responds:
- during the run
- immediately afterwards
- later that evening
- the following morning
If discomfort increases significantly, your knee becomes swollen, or your symptoms continue getting worse from one session to the next, reduce the activity and consider getting professional advice.
When Should Knee Pain Be Assessed?
Seek advice if your knee pain is:
- persistent
- becoming progressively worse
- limiting normal walking
- stopping you from exercising
- associated with swelling
- accompanied by locking or giving way
- affecting your sleep
- returning every time you run
You should also seek appropriate medical advice after a significant injury or if you’re unable to put weight through the leg.
Getting a clear assessment can help identify what may be contributing to your symptoms and what steps may be appropriate next.
How Exeter Chiro & Physio Can Help
At Exeter Chiro & Physio, we see people with a wide range of musculoskeletal and sports-related problems, including knee pain associated with running and exercise.
An assessment can look at factors such as:
- where your pain is coming from
- how the knee is moving
- strength around the hip, knee and ankle
- your recent training history
- changes in running volume
- previous injuries
- exercises or activities that aggravate your symptoms
Depending on your individual circumstances, recommendations may include activity modification, rehabilitation exercises, strength work and a gradual return-to-running plan.
The aim is not simply to stop you running, but to understand what may be contributing to the problem and help you return to activity appropriately.
Make September a Gradual Return to Fitness
Getting motivated again after the summer is a positive step.
But you don’t need to make up for lost training in the first few weeks.
If you’ve reduced your activity over the holidays, give your body some time to readjust. Start with manageable runs, build your distance and intensity progressively, include strength work and make recovery part of your plan.
A gradual approach can help you build consistency — and consistency is far more useful than pushing hard for two weeks and then being forced to stop because of pain.
If knee pain is preventing you from running or keeps returning whenever you increase your training, contact Exeter Chiro & Physio to arrange an assessment and discuss your options.
