Knock Knees and Running: What to Know

Running repeatedly loads the hips, knees, ankles, and feet. Some runners with knock knees have no symptoms. Others notice the knee drifting inward during landing, pain around the kneecap, tired hips, or discomfort after longer sessions. Alignment is only one part of the picture: hip strength, foot position, training volume, footwear, recovery, and running technique also matter. The presence of knee pain does not by itself prove that knock knees are the cause.

Reduce speed, distance, hills, or frequency if running brings on pain, then return gradually when ordinary walking and daily activities are comfortable. Warm up with easy movement and include strength work for the hips, thighs, and calves if a physiotherapist recommends it. A movement assessment can watch single-leg balance, squatting, step-downs, and running. Paediatric Physiotherapy may be useful for a growing runner whose control or coordination needs targeted support.

Book an assessment for pain that keeps returning, swelling, locking, giving way, a limp, or symptoms that limit school, work, or sport. Seek prompt care after a twist or impact followed by inability to bear weight, marked swelling, or a sudden change in alignment. Stop running while severe symptoms are being assessed.

Does my running form show inward knee movement? Which muscles or joints need examination? What training changes are appropriate now? Could footwear or foot mechanics be contributing? When would imaging or an osteotomy be considered?