Knee Pain While Running? Your Glutes Might Be Missing From the Conversation.

Whether you're training for your first 5K or chasing a marathon personal best, knee pain is one of the most common reasons runners walk through our doors at Myo.

However, knee pain doesn't always mean the problem starts at your knee. Often, your knee is dealing with stress because other areas of your body aren't showing up to do their part.

Running is a full-body movement, and your knees manage thousands of loading cycles every time your foot hits the ground. While many factors can contribute to knee pain, one area we frequently assess is the strength and capacity of the muscles around the hips, particularly the glutes.

Why Glute Strength Matters for Runners

Your glutes play an important role in helping your body absorb force and control movement every time you land on one leg.

When they're doing their job well, they help create stability through the pelvis and hips while reducing unnecessary stress on the knees. When they lack strength or endurance, other parts of the body may be asked to do more than they're designed for, potentially contributing to discomfort over time.

Of course, every runner is different. Knee pain can stem from a variety of factors, including running mechanics, previous injuries, and overall strength. That's why understanding how your body moves is often just as important as treating where it hurts.

One Simple Exercise We Frequently Prescribe to Our Runners

One exercise we regularly incorporate into running programs is a glute strengthening drill that challenges single-leg stability while building strength where runners need it most.

This exercise targets the glute medius, one of the key muscles responsible for helping stabilize your pelvis as you run. It's a simple drill that can help reinforce better control through the ankle, knee, and hip.

Watch the video below as Jen, one of our Physical Therapists, demonstrates this go-to glute exercise.

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Small Habits Add Up

Improving your running longevity isn't about finding one magic exercise. It's about consistently building a body that's prepared for the demands of running.

Adding a few targeted strength exercises to your weekly routine can help improve your capacity, support your running goals, and keep you enjoying the miles ahead.

Looking for More Personalized Support?

If knee pain has been limiting your running, or you'd like a better understanding of how your body moves, we're here to help.

Our clinicians combine hands-on treatment, movement assessment, and individualized programming to help you build resilience, improve performance, and futureproof your body for the miles ahead.

Book a session today and futureproof your body.