When You Should Stop Running? And For How Long?

Here at Melbourne Massage and Treatment, Myotherapy Clinic in Fitzroy North, when treating patients who love running, I am often asked this question: “Do I need to stop running because of my knee pain?”

Whether you’re training for an event, running recreationally along the Merry Creek, or simply trying to stay active, knee pain can be frustrating and concerning. But let’s start with some good news: in most cases, stopping running forever is not the answer, and is not something to ever consider.

As a Myotherapist who is treating runners and active individuals in Fitzroy North and Melbourne’s inner north, I rarely recommend that someone give up running permanently. What I would personally suggest, on the other hand, is that for a short period of time, if needed, you may need to reduce the running load. Specifically in the acute or subacute stages of recovery. However, that’s very different from being told you’ll never run again.

Therefore, what I offer as a Myotherapist is to help you understand why the knee pain developed in the first place and create a plan to return to running safely and confidently.

Knee Pain Doesn’t Always Mean You Need to Stop Running

Many people assume that knee pain automatically means there is damage occurring inside the joint.

But we now know that when we look at pain, the reality is often more complex.

So, let’s try to simplify why knee pain can be a thing.

Knee pain can develop when the tissues around the knee are asked to tolerate more load than they are currently able to handle. Here are a few examples:

• A sudden increase in running volume
• Returning to running too quickly after time off
• Weakness in the legs
• Poor recovery habits
• Reduced mobility through the hips or ankles
• Changes in training intensity

At our Fitzroy North myotherapy clinic, we regularly assess runners experiencing knee pain and often find that the issue extends beyond the knee itself.

The Knee Is Part of a Bigger System

The knee joint sits between the hip and ankle, meaning both joints have a significant influence on how the knee functions during running. Following the understanding of the mobility and stability joints, we then need to look at the leg mechanics before assuming the only issue is at the knee.

Therefore, when I assess a runner with knee pain, I look at the entire movement chain, including:

• Hip mobility and strength
• Pelvic stability
• Ankle mobility
• Foot mechanics
• Running technique
• Training load
• Recovery strategies

Addressing these factors is often the key to reducing symptoms and improving long-term knee health.

Improving Ankle and Hip Mobility to Stop Knee Pain

Mobility plays an important role in running performance and injury prevention. Indeed, when mobility is lacking, a stable joint that follows in the chain would try to act as a mobile joint. Obviously, this is not a fun thing.

Ankle Mobility

Limited ankle movement, especially dorsiflexion, can increase stress through the knee during running, particularly when climbing hills, accelerating, or changing direction. This can happen because if your ankle lacks movement in dorsiflexion, the knee may compensate by dropping medially.

So, improving ankle mobility may help distribute forces more effectively throughout the lower limb.

Hip Mobility

Tight hip flexors and reduced hip rotation can affect running mechanics and increase the workload placed on the knee.

Regular mobility exercises can help improve movement quality and reduce unnecessary strain.

As part of our running injury treatment approach in Fitzroy North, mobility assessments are often a key component of rehabilitation.

Big Toe

Yes, you did read that, your big toe.

Big Toe is another mobile joint, and it is big because it sits in the middle of the body, and when walking, running or sprinting, it is the primary body mover.

Indeed, for walking, the big toe is better to passively flex up to 45°, running 65°, sprinting 85°.

Stability Helps Protect the Knee

Once mobility is sorted out, or it may not even be the background issue, it is time to look at stability.

For stability, we refer to the body’s needs and ability to control movement under load.

Many runners with knee pain demonstrate reduced stability in the hips and pelvis, which can increase stress on the knee.

To improve the stability, we look into exercises like:

• Quads focus exercises – Knee extension on the bench
• Hamstring focus exercises – Knee flexion on bench
• Step-downs
• Split squats
• Single-leg deadlifts
• Glute strengthening exercises – specific glute medius

Improving stability can enhance running efficiency while reducing unnecessary strain on the knee joint.

Strength Training for Better Knee Health

As the knee is a stable joint, one of the most effective ways to support healthy knees is through targeted strength training.

At Melbourne Massage and Treatment, we often discuss strength as the foundation of long-term injury prevention.

Quadriceps Strength

The quadriceps help absorb force during running and are essential for controlling knee movement.

Exercises such as knee extension, wall sit to start with and then high bar squats, step-ups, lunges, and leg press variations can improve lower limb resilience.

Hamstring Strength

Strong hamstrings contribute to overall knee stability, as part of the body posterior chain muscle group, and help manage forces during the running cycle.

Exercises may include:

• Romanian deadlifts
• Hamstring curls
• Single-leg deadlifts
• Nordic hamstring exercises

Calf Strength

The calves absorb significant loads during running, yet they are often neglected. And again, from the posterior muscle chain group are ideal muscles for knee stability, as they support the knee from the distal porion to the proximal area.

Exercises ideal for your calves are: Single-leg calf raises, bent-knee calf raises (extra focus on the soleus muscle), and progressive plyometric exercises can all be beneficial.

Managing Running Load Is Essential

Another cause of knee pain while running is dictated by the running load.

In fact, sometimes the issue is simply doing too much too soon, or increasing the load too fast, without allowing the tissue to adapt to the new load.

Here is a short summary of what an improper increase in load is about:

• Increasing weekly kilometres too quickly
• Adding extra running days
• Introducing hills or speed sessions suddenly
• Returning from injury without a structured plan

That’s why successful running rehabilitation often involves modifying training load rather than completely eliminating running. When you come back to run after a long break, you may risk overdosing.

When Should You Actually Stop Running?

Now, let’s look when is ideal to stop running, and why is not a thing that should happen as often.

Here is a list of symptoms that may need some extra care and attention:

• Pain is severe (above 7/10),
• Worsening rapidly, causing significant limping
• Preventing normal daily activities
• Pain lasts more than 72 h post-run (extensive inflammatory response)

Those are cases when a short period of unloading may be necessary.

However, these situations are usually temporary and not permanent.

In most cases, the goal is to progressively return to running as symptoms improve and capacity increases.

Permanent retirement from running is far less common than many people think. And to give you a bit more understanding of how rare it is, you should read Fiona Oakes story.

Looking for Knee Pain Treatment in Fitzroy North?

In conclusion to this blog, I think it is proper to say that if you’re dealing with persistent knee pain while running, it’s worth getting a professional assessment before deciding that running is no longer an option.

At Melbourne Massage and Treatment in Fitzroy North, I help runners identify the underlying causes of knee pain through a combination of myotherapy, hands-on treatment, strength recommendations, mobility assessment, and rehabilitation planning.

In fact, for many runners, the answer isn’t to stop running.

The answer is made of:

• Reduce where needed
• Check mobility, stability and strength

A more resilient body allows you to keep running for years to come.

If you’re looking for help with knee pain treatment, running injury rehabilitation, or myotherapy in Fitzroy North, I would be happy to help.

Book a Myotherapy Session Now

FAQ’s: When You Should Stop Running? And For How Long?