Knee pain after 40 : What every runner should know

Knee Pain After 40: What Every Runner Should Know

Running is a lifelong passion for many and is something everyone can do which makes it an intriguing option for exercise.  However, once you cross 40 years of age, you might notice your knees aren’t as forgiving as they used to be. Whether you’re an experienced marathoner or a casual jogger, understanding why knee pain happens and how to manage it can keep you moving for years to come.

 

Why Does Knee Pain Happen After 40?

As we age, the structures in our knees such as cartilage, tendons, and ligament undergo gradual wear and tear.  Years of impact, repetitive motion, and occasional injuries can add up and speed up the degeneration. For runners, 70% of injuries that occur are at or below the knee.¹  

 

Main Causes of Knee Pain in Runners Over 40

1. Osteoarthritis
   This is the most common culprit. Osteoarthritis happens when cartilage that cushions the knee joint wears away over time, leading to stiffness, swelling, and pain during or after running.
2. Runner’s Knee (Patellofemoral Pain Syndrome)
   Characterized by aching pain around the kneecap, runner’s knee often flares up when you go up or down stairs, squat, or sit for long periods. Muscle imbalances, poor running mechanics, and overuse can all contribute.
3. IT Band Syndrome
   The iliotibial (IT) band runs from your hip to your knee along the outside of your thigh. Tightness and friction against the knee can trigger sharp, burning pain, especially after longer runs.
4. Meniscus Tear
   The meniscus is a C-shape cartilage that helps absorb shock in the knee. Tears can happen gradually over time or suddenly with twisting motions. Symptoms include locking, clicking, or giving way of the knee.

 

How Knee Supports Can Help

Knee supports can be valuable tools for reducing pain, improving stability, and preventing further damage. Depending on the condition, a knee brace or compression sleeve can:

 

• Provide Compression: Reduces swelling and promotes circulation.
• Improve Alignment: Helps guide the kneecap or support joint mechanics.
• Offer Stability: Limits excessive movement that may aggravate injury.
• Boost Confidence: Provides reassurance that your knee is supported during activity.

 

Knee braces come in different shapes, support level and sizes depending on the need of the individual. Zamst makes great knee braces for runners including the EK-3, EK-5, Filmista knee, and RK-1 Plus which is specifically for runner’s knee.

 

When Should You Consider Knee Supports?

 

While not every runner needs a brace, you should consider wearing knee support if:

• You feel instability, giving way, or locking in your knee.
• Swelling and pain interfere with your training.
• You’re recovering from an injury or surgery.
• You have a known diagnosis like osteoarthritis or meniscus tear.
• Pain increases with longer runs or hills.
   

Remember, knee supports are part of a broader strategy. Combining bracing with strength training, flexibility work, cross-training, and proper footwear will help you run stronger and safer. If pain persists or worsens, consult a healthcare professional for an accurate diagnosis and treatment plan.

 

Turning 40 doesn’t mean you have to hang up your running shoes. With the right knowledge and proactive care including the strategic use of knee supports you can protect your knees and enjoy the miles ahead.

 

 

1. Francis P, Whatman C, Sheerin K, Hume P, Johnson MI. The Proportion of Lower Limb Running Injuries by Gender, Anatomical Location and Specific Pathology: A Systematic Review. J Sports Sci Med. 2019 Feb 11;18(1):21-31. PMID: 30787648; PMCID: PMC6370968.