Knee Pain
Knee pain after running? Here's why it happens and how to fix it in Dublin 7
A client of ours, Hannah, came into our Dublin 7 clinic almost in tears. She’d just finished training for her first 10K - only to be rewarded with burning pain around her kneecap every time she went downstairs. “I thought running would make me stronger,” she said. And she’s right - but only if the knees are supported properly.
Sound familiar? If you’re active but struggling with knee pain, let’s break down what’s going on and how to fix it.
Symptoms of knee pain to watch for:
Pain around or behind the kneecap
Swelling or puffiness after runs or long walks
Knee stiffness, especially after rest
A feeling that the knee’s unstable or “loose”
Some common causes of runner's knee & active knee pain?
At our Dublin 7 clinic, the most common knee issues for active people include:
Poor tracking of the kneecap due to muscle imbalances
Weak glutes and hips overloading the knees
Tight IT bands pulling the knee out of alignment
Lack of warm-up or poor training progression
Our treatment approach at Sports Physio Ireland Dublin 7:
Here’s where we come in. Our team builds a tailored treatment plan based on your lifestyle and the root cause of your pain.
Detailed movement and strength assessment
Manual therapy to ease tight tissue and release pressure
Glute and hip strengthening exercises
Knee control drills to improve alignment
Footwear or orthotic recommendations (yep, your shoes matter)
Favourite knee-friendly exercises:
Wall sits to fire up the quads
Clamshells to strengthen hip stabilisers
Step-downs for control and alignment
Foam rolling the quads and IT band (uncomfortable but effective!)
When to seek help for knee pain:
If knee pain is stopping your workouts - or even your daily routine - it’s time to get it sorted before it worsens. Early intervention = faster recovery.
Download Your Free Knee Pain Info Pack
You’ll get our go-to stretches, exercises, and practical tips straight from our Dublin 7 team. Download our free guide and get in touch with us to book (you don't need a referral).
Final thoughts:
You don’t have to “push through” knee pain or give up your runs or even daily activities. With proper treatment and strength work, your knees can carry you further than ever - without complaints.
