Sports Injuries · March 12, 2026 · Dr. Michelle Herczeg
Runner's Knee: Why It Happens and How to Fix It Without Stopping Running
Quick answer
Runner's knee usually isn't a knee problem — it's a hip and ankle problem showing up at the knee. Most cases improve with consistent chiropractic care, hip strengthening, and a small temporary mileage cut. Individual timelines vary based on your mileage, mechanics, and history.
Why your knee hurts (it's usually not your knee)
Weak glutes, stiff hips, and limited ankle dorsiflexion shift load to the knee. The knee just happens to be where it shows up.
The 4-week rehab framework
- Week 1: Reduce mileage 30–50%, daily glute work
- Week 2: Begin chiropractic care + soft tissue, hold mileage
- Week 3: Add eccentric step-downs, gentle return to volume
- Week 4: Return to normal mileage, keep the strength work
Care related to this article
People also ask
Should I stop running with runner's knee?
Usually no — a temporary 30–50% mileage cut is enough. Total rest often makes the underlying mechanics worse.
Are orthotics necessary for runner's knee?
Sometimes — but for most runners, hip strengthening fixes the issue without inserts.