Why You Get Sore Joints from Running — and What to Do About It

Running is one of the most enjoyable and effective ways to boost your health. [1, 2]

Research shows that exercises like running may relieve stress, support weight loss, and enhance energy levels. [3, 4, 5, 6]

But there's a problem: you have joint pain during or after running. Sometimes the pain is mild; other times, it's intense enough to limit your activity and daily life.

If this sounds familiar, you're not alone. Sore knees, hips, ankles, and other joints are known issues among runners. [7]

Hitting the pavement can either stress or support your joints—depending on factors like form, recovery, running surface, and nutrition. [8]

In this article, we'll explore:

• "Why your joints may hurt from running"
• "Expert-backed tips to manage soreness and reduce pain"
• "How to minimize your risk of joint pain and running injuries"

Let's get started!

Is Running Bad or Good for Your Joints?

Let's start with this question: is running good or bad for your knees?

Since knees absorb a lot of impact when running, it's easy to assume that the activity can stress your joints over time.

However, it's the opposite. Research shows that moderate running may actually protect and strengthen your bones and joints. [9, 10, 11]

So why do some people feel like running is making their joints worse? Common sources include overuse (increasing mileage and intensity too quickly), poor form, muscle imbalances, conditions like scoliosis, nutrient deficiencies, and not listening to your body. [12, 13]

Many runners chase the feeling of a ‘runner’s high.’ However, regular running without taking breaks can cause wear and tear to connective tissues, including the Achilles tendon, over time. [14, 15]

The surfaces you run on matter, too. Softer terrains like grass, dirt, and woodland paths might be easier on your joints than hard surfaces like concrete. [8]

Is Running with Arthritis and Knee Pain Safe?

Patients with arthritis might wonder: "will running worsen my condition?".

The answer is, mild arthritis doesn't have to stop you from running. Assuming you do it in moderation and with proper form. In fact, exercise is one of the best natural treatments for osteoarthritis, and it may reduce the chance of developing arthritis in the first place. [12]

With that said, watch out for symptoms like stiffness, swelling, and pain behind the kneecap, in the feet, or in other joints after running. If they're persistent or severe, it might be an injury. Pain due to an injury can make it difficult to bear weight and should not be ignored. [16]

Common Joint Health Issues in Runners

Runners—especially those covering long distances—are no strangers to joint pain and injuries like shin splints, tendonitis, and a sprained ankle. This is often the result of repeated and excessive strain on the tendons, ligaments, feet, and other connective tissues. [7, 17]

Recognizing the specific joint issue you're dealing with is the first step toward treating it.

Common joint issues in runners include:

Runner's Knee

Patellofemoral pain syndrome, more often called runner's knee, is one of the most reported injuries in running. [18] This condition causes inflammation and pain beneath the kneecap (patella), in front of the knee. It can either be dull pain, or sharp and severe. [19]

Common causes of knee pain may include weak muscles, improper running form, and excess strain on the joint. [19]

• Did you know? Experts suggest that women are twice as likely to report knee pain as men. [20, 21]

The best way to address runner's knee is to take a break until pain goes away. Afterwards, gradually introduce leg exercises that strengthen your supporting muscles. [22]

Runner's Hip

Runner's hip, or hip bursitis, is a term for pain and inflammation in the hip area. Common causes include overuse and muscle strain. [23, 24]

Symptoms include soreness around hip muscles that is usually mild and transient. However, persistent or severe pain might signal you're injured and need to take some time off.

Dealing with runner's hip comes down to fixing how your whole body moves, starting with your feet and hips. You should consider doing strengthening exercises, correcting muscle imbalances, and getting hands-on therapy to improve joint movement. [25]

Plantar Fasciitis

Plantar fasciitis is an inflammation of plantar fascia, the fibrous tissue that connects your heel bone to your toes. While not a joint, it plays a role in joint stress and foot biomechanics.

When you overstrain the plantar fascia—whether that's from long-distance running, standing on your feet the whole day, ankle instability, or excessive body weight—the tissue can become inflamed. [26, 27]

A classic symptom is heel pain. The pain is often sharp and occurs when you put weight on the heel, and especially after a period of inactivity. [28]

Dealing with this condition involves resting, putting ice on the affected area, and doing light stretching to aid recovery. [29, 30]

Iliotibial Band Syndrome (ITBS)

Iliotibial band is a thick band of connective tissue that runs along the outside of your thigh, connecting your hip to your knee.

Repetitive and straining activities like long-distance running can cause the band to rub against your hip and thigh bones, leading to irritation and sharp pain on the outside of the knee. [31]

Common causes of ITB may include weak hips or glutes, poor running form, and overuse. [32]

Prevention and treatment of ITB includes cryotherapy, strengthening your muscles, physical therapy, warming up with dynamic stretching before running, and avoiding overtraining on downhill runs. [33]

Is it Normal for my Joints to Hurt After Running?

Occasional mild soreness is normal, more so in new runners and those ramping up the intensity. Often, it's possible to mistake joint pain for muscle soreness. [34]

But persistent, sharp, or aggravating pain is not normal. Key distinction here is between soreness vs. injury. [35, 36]

If it's an injured joint, you may need a check-up by a specialist like an orthopaedic surgeon. This is especially important as we get older—runners often complain of more joint pains as they age, linked to weight gain and loss of cartilage. [37, 38]

How to Prevent Injury and Pain from Running

Running injuries can happen to anyone—regardless if you're an experienced runner or a beginner. The good news is, there are ways you can reduce the risk.

Evidence shows that the most important factor in preventing injuries is being careful to not overdo it with exercise and recognizing symptoms of overuse on time. [17]

Additionally, recovery training methods, stretching, and posture correction can help resolve early joint problems before they become more serious.

Here are some tips:

1. Warm up with 5-10 minutes of brisk walking or gentle jogging.
2. Dynamic stretching before a run prepares your muscles, ligaments, and tendons for movement.
3. Cool down gradually by walking or lightly jogging for another 10 minutes before finishing.
4. Static stretches after running are recommended for recovery and flexibility.
5. Follow a structured plan to build up your running distance safely, if you're a beginner.
6. Eat nutrient-dense, whole foods and consider supplements to aid joint health. [39, 40]

Also consider the following:

Listen to Your Body

Knowing when to take a break can help reduce injury risk while running. It's crucial that you don't ignore small pains or poor form. Track any symptoms and use apps or journals. [41]

Tip: track the frequency and duration of any pain. This can help you find out what's causing discomfort, and when it tends to happen.

Do Cross Training

Cross training involves doing exercises different from running, such as cycling, swimming, or strength training.

It strengthens your supporting muscles and joints, making your body more resilient to overuse injuries.

Wear Right Shoes

It's a common belief that wearing worn-down sneakers that have lost their cushioning may put excess strain on your ankles, heels, and feet. But what does the research actually say?

Surprisingly, a 2011 study titled "Are old running shoes detrimental to your feet? A pedobarographic study" found that brand new shoes can put more stress on your feet than well-worn ones. [42]

Researchers suggest this could be due to the stiffness of new materials, which haven't yet molded to your feet. Their advice? Break into new shoes gradually, using them for light activity at first.

On the other hand, a 2020 systematic review offered a deeper look into how shoe design might affect your feet and running experience[43]:

• Stiffer shoes (but not too stiff) can potentially help you go faster.
• Softer soles help absorb shock and protect the legs.
• Thicker soles give better cushioning, but make it harder to feel the ground.
• Minimalist, thin shoes can make running more efficient and strengthen your Achilles tendon, but they may also increase pressure on feet and ankles.

The takeaway? While research is limited, experts seem to agree on the following:

• Shoes that are completely worn out and have no cushioning are probably best avoided.
• It's wise to invest in proper shoes and get them fitted at a running shop—but make sure to get accustomed to them before putting in serious miles.

Managing and Recovering from Sore Joints After Running

Had a painful run? Here are some immediate steps you can take:

1. Rest, ice, and compression. Doing this may promote healing and reduce swelling and pain. [44]
2. Gentle mobility and stretching. Light recovery movements may support post-run comfort.
3. Foam rolling and massage. Careful foam rolling can ease the soreness, while massage boosts muscle blood flow and lowers inflammation. [45, 46, 47]

Bonus tip: make sure your diet is topped up with whole foods rich in vitamin C and flavonoids, which may assist in the healing process. [48, 49]

How Long Does Joint Soreness From Running Last?

Mild muscle soreness after running can sometimes be mistaken for joint soreness. If you experience any pain after running, it should resolve within 2-5 days of a running session. [50] However, if it's truly joint pain from an injury, full recovery can take anywhere from a few weeks to several months, depending on the severity. [51]

Some people wonder, should you train at all if you have pain? Mild, achy pain that goes away as you warm up might be fine to push through. But if the pain gets worse, comes with swelling or limping, or lasts longer than a week, stop running and get advice from a specialized sports medicine provider who can guide your recovery.

How Supplements Can Assist Joint Recovery

If you're looking for an effective way to support joint health, supplements can be a valuable addition to your routine.

They may help to reduce inflammation, pain, and soreness from running, and feed your joints with nutrients needed for optimal recovery. [52, 53]

Enter Performance Lab® Flex.

Vegan-friendly and free of synthetic fillers, Performance Lab® Flex is made for runners and individuals who are looking to relieve soreness and protect their joints from everyday stress. It contains clinically-backed, anti-inflammatory ingredients like curcumin and AprèsFlex® Boswellia Serrata, which may ease joint stiffness from running. [54, 55, 56]

Its gentle ingredient dosages make it safe for daily use by anyone—from recovering runners to older adults looking to stay active.

For additional benefits, combine Performance Lab® Flex with Performance Lab® Omega-3. Together, they work to promote full-spectrum joint recovery and lasting comfort.

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