Is Your Sore Knee More Than Just a Sore Knee?

A bit of knee soreness after a run isn’t unusual,  it’s part of how your body adapts to training. Maybe you’ve added distance, tackled hills, or just changed shoes. That kind of ache usually feels like a dull stiffness that improves once you get moving and settles within a day or two.

But sometimes, that “niggle” is your knee hinting that something deeper is going on. Knowing the difference can save you from a longer break down the line.

Normal soreness tends to be mild, short-lived, and doesn’t affect daily life. You can walk, climb stairs, and sleep without pain. It’s your knee saying, “I’m adapting, just give me a little recovery time.”

If soreness hangs around for more than 48 hours, returns every run, or feels worse with less load, it’s time to pay closer attention. Warning signs include stiffness the next morning, swelling, or pain that makes you change how you move. This often means the tissues around your knee, your quads, tendons, or cartilage, are being asked to handle more than they’re ready for. Small training tweaks or strength work can often fix this early, before it becomes an injury.

If you notice sharp or catching pain, swelling, locking, giving way, or pain at rest, stop running and get assessed. These can signal issues like patellofemoral pain, tendon overload, or a meniscus injury, all treatable, but best managed early.

Most running-related knee pain isn’t about “bad knees”  it’s about load management. Your muscles, joints, and tendons all adapt to the stress you put on them. When that balance tips too far, they protest. The goal isn’t just to rest; it’s to re-balance the load with smart training, strength, and recovery.

So, if your knee pain lingers, affects your stride, or keeps returning, it’s time to have a chat with your physiotherapist. A physio can pinpoint what’s really going on, design a plan to strengthen weak spots, and guide you back to running safely, before a small niggle turns into a long-term setback.

Listening to your knees isn’t just smart,  it’s what keeps you running stronger for longer.