We help you tell the difference between pain you can run through and a warning sign to stop.

Pain at the front of the knee is often caused not only by issues with the patellofemoral joint cartilage, but also by weakness in the thigh and hip muscles, overuse, or misalignment of the lower limb. Strengthening the thigh and hip muscles, along with temporarily reducing training volume when pain is significant, allows most people to keep running. That said, if pain persists or recurs for more than a week even after reducing training load, it's likely more than simple overuse, so a proper evaluation is recommended.

This often results from weak hip muscles, so reducing load for 4-6 weeks along with hip-strengthening exercises and stretching is recommended. Avoid downhill running or repeatedly running in one direction on a track, and if it hasn't improved after 6 weeks, physical therapy is advised.

Healthy cartilage actually gets stronger with consistent exercise. The real problems are sudden increases in training volume or muscle imbalance, so build up slowly at an intensity that doesn't cause pain. If your knee swells, clicks, and the pain persists, it needs to be checked.