Why My Knee Hurt Every Time I Tried to Run
After a 2.5-year break from running — with several frustrating, stop-start attempts — I finally have an answer to the mystery knee pain that’s been holding me back. Despite multiple other physios poking, prodding, and reassuring me that there was “nothing wrong,” it turns out they were right, and the problem wasn’t my knee at all. Here at Byron Health, we recently invested in an ActivForce Dynamometer – state-of-the-art strength testing technology.
When we tested my knee strength, everything came back completely normal — no deficits, no red flags, nothing to explain the debilitating, grinding pain I felt as soon as I hit the 1 mile mark on every run.
Our superstar physio Will wasn’t satisfied and decided to test my hip strength. That’s where we found the real issue: my right hip was significantly weaker than my left. This imbalance was forcing my knee to take abnormal loads and irritating it every time I ran.
So how is my Knee Pain Linked To My Hip Strength?
Your hip muscles aren’t just there to move the hip — they’re crucial stabilisers for the entire lower limb.
When hip stabilisers (like the glutes) are weak, your leg can rotate or drift inward. This leads to:
- Increased load through the cartilage and ligaments
- Overuse of the tendons
- Poor control when running or squatting
Over time, this pattern causes irritation, inflammation, and that deep, nagging knee pain runners often feel.
So How We’re Fixing It?
The good news? This problem is fixable. And we have a plan!
- Gradual Return to Running: Following Will’s structured return-to-run program, alternating running and rest days to progressively build tolerance.
- Targeted Hip Strengthening: On non-running days, I’m doing a “beefy” hip-strengthening routine to restore balance and create a stable platform for my knee.
The goal is simple: build a strong right hip so my knee no longer has to compensate.
3 Hip-Strengthening Home Exercises for Knee Pain
If you’ve had unexplained knee pain — especially when running — try these Byron-Health-Approved exercises;
1. Side-Lying Clamshells
Lie on your side with knees bent, feet together.
Lift your top knee (like opening a clam) while keeping feet together.
Slowly lower.
3 sets of 12–15 per side
Why: Activates the glutes, crucial for pelvic and knee stability.
2. Single-Leg Glute Bridge
Lie on your back, knees bent.
Lift one leg and press through the other heel to raise hips until your body forms a straight line.
Lower slowly.
3 sets of 8–12 per side
Why: Builds glute strength and improves hip extension control.
3. Lateral Band Walks
Place a resistance band above your knees.
Bend knees slightly and take controlled side steps one way, then back the other.
3 sets of 60 seconds
Why: Strengthens outer hips and improves lower-limb alignment.
💡 Pro Tip: If knee pain persists or worsens, book an appointment with a professional. A personalised assessment can identify muscle imbalances, improve movement patterns, and get you running pain-free again.
✅ Key Takeaway
Sometimes, knee pain isn’t a knee problem — it’s a can be coming from the hip, ankle or even the back. By identifying and correcting weaknesses and asymmetries elsewhere, you can reduce knee stress, prevent injury, and enjoy running again.