Why Knee Pain Gets Worse When You Exercise And How To Ease It…

Apr 23, 2021

Why Knee Pain Gets Worse When You Exercise And How To Ease It…

was asked this question recently when I was at ‘Holywood Runners’ at Seapark
doing a running injuries workshop.

I’ve been getting pain in my knees for a few weeks now when I’m running. I
don’t think I’ve injured myself in any way, but I don’t know what I’ve done.
It’s now starting to affect me when I go up and down stairs. I’m really loving
the running here at the club, but I’m worried that I may have to stop running”

a good chance that the same thing is happening to a number of runners at this
time of year.

time of year we see a number of people than ever in my clinic suffering with
painful knees. The reason why? Because it’s around this time of year that
people decide to be slightly less active due to the colder weather and reduced
daylight hours. They tend to do fewer activities. Then when they find the time
to do things like running and walking for longer distances, knee pain rears its
ugly head!

even if they’re used to running, people try to step it up and run a little
longer than usual to make up for the times that they are missing out on.

most likely thing going on here is called ‘runner’s knee’ – it’s got its
nickname for an obvious and very unfortunate reason because it’s common among
runners, and even those who are brand new to running.

if we run often, after a while the stress of running can cause irritation
around the knee area. The resulting pain can be sharp and sudden, or irritating
and dull. Sometimes it disappears when you’re running, only to return again

pain will generally feel worse when bending the knee, especially when walking
or running downhill, or even something as simple as walking down a flight of

So why do you feel pain in your knees?

of it like this – each time you run and bend your knee, your knee cap rubs
against your thigh muscle. If that thigh muscle is tight it starts to become
sore. Think of rubbing your forearm continuously. The friction rubbing causes
heat and eventually burning ache. It just gets sore. Well the same thing happens
with your knees!

you’re not used to running, OR, if you haven’t slowly built up how long you run
for and how many times a week you choose to as well, then this is going to be a
shock to your knees.

if the muscles around your knees are weak and tight, they’re not going to be
able to support you through a run…

without strong and supple muscles to support your knee joints, (or just really
tired and weak ones), you’re much more likely to suffer from aches and pains.

So Gavin, what’s the solution?

this is a condition we see frequently at the clinic, we have lots of experience
helping people with it.

likely to be a simple case of stretching and strengthening the knee, hip and
lower back muscles, to make them stronger and support you when you run – NOT,
more running.

a lot of people think that exercising more is good for them, and it is to an
extent, however, only if you’re doing the right type of exercises to benefit
everything else you’re doing.

the right type of exercises – stretches and specific

strengthening exercises for the
right muscles

mean your knees will be strong enough to walk and run for longer, with less
pain at the end of the day.

have to build a strong foundation first before doing more and to prevent any
aches and pains suddenly creeping up on you which could put you out for a few

Want more
tips and advice for knee pain? Visit my website here where you can pick up a
copy of my free report instantly:

Knee Pain

Related Posts

Top things you need to know about growing pains

Growing Pains   Are growing pains real?   The short answer is that yes, growing pains are a real and usually harmless part of childhood. Though poorly understood, they are recognized as a common phenomenon occurring most often between the ages of 3 and 12. The pain is...

read more
All you need to know about cervicogenic headaches

All you need to know about cervicogenic headaches   What is it?   Headaches are a generic term for any pain in the cranial region. They can be caused by a variety of factors and there are many different types. A severe headache can stop you in your tracks...

read more
What Causes Joint and Muscle Stiffness? Here are 4 things!

What Causes Joint and Muscle Stiffness?   Joint and muscle stiffness can be felt in any part of the body. While it may be accompanied by pain, this is not always the case and can have many different causes. Feelings of stiffness can be easy to ignore, however, they...

read more
  • Are you comfortable working with different people to achieve their health goals?
  • Are you stuck in a boring job with little chance of learning, development or career opportunity?
  • Do you want a fresh flexible opportunity that will allow you to grow professionally and personally?
  • Our dynamic and fun business is looking for the right person to join the team.

Ideal Characteristics Required 

  • People person
  • Highly motivated
  • Outstanding references
  • You actually want to learn and work

Why work at Gav Noble Physiotherapy? 

  • Join an established, respected and busy set of clinics
  • Excellent work environment with learning opportunities in both Clinical & Business

Skills Required 

  • Commitment to ongoing professional development
  • Demonstrated ability to work as part of a team
  • Practical and able to problem solve
  • Demonstrate ability to market and advertise your skills
  • Able to use a computer
  • Strong musculo-skeletal and manual therapy background
  • Relevant Qualification 

Desirable skills/interest 

  • Manual therapy
  • Pilates training
  • Dry needling
  • Kinesio tape
  • Marketing/Business
  • Previous MSK Private Practice background


  • Opportunities for developing manual therapy skills.
  • Mixed Caseload
  • Flexibility, accountability, autonomy, transparency
  • Ability to make changes and improvements to clinical practice easily and quickly.
  • Flexibility and freedom to be creative in your approach with patient care
  • Flexible working hours
Client Care Specialist


  • Have amazing personal and phone communication skills
  • Have a record of speaking to people at length and the ability to deal with complaints in an empathetic manner
  • An understanding of KPIs in business and the ability to optomise their own performance
  • Help our clients get the best outcomes they can
  • Want to learn on the job and are keen in evolve your current skills
  • Computer and Social Media Literate
  • Able to handle taking payments and managing money


  • Join a hard working, fun group who enjoy making a difference every day you come into the clinic
  • The opportunity to make a real difference in people’s lives and health through communication and education


  • Helping potential clients determine if our clinic is the right fit for them and their problem?
  • Answering and returning phone calls of potential, current and past clients?

JOB TITLE: Client Care Specialist

  • Are you comfortable with talking to strangers both in person and on the phone?
  • Are you a motivated to learn?
  • Is being “organised” a top priority in your life and are you able to multi-task and prioritize projects, while simultaneously meeting deadlines and prioritizing your day?
  • Can you communicate effectively with people from all different backgrounds – both written and verbal?
  • Are you able to speak up when you see something that is not working and can you anticipate the needs of other people because you show up for work knowing that the smallest details always make the difference?
  • Do you have a positive outlook on life? Are you flexible and open to change, committed to learning?


  • You will be responsible for managing a busy front desk and waiting room.
  • experience, meeting and greeting our patients, answering the phone, converting inquires into paying patients and ensuring that all of our patients are looked after and made to feel welcomed whenever they enter your world.
  • Ultimately, your job is to help us grow the revenue of the clinic by booking in new patients via the phone or those who walk into our clinic directly and excelling at retaining those patients as lifelong customers of the business.
  • You’ll do that by creating the type of customer service experience that patients will be happy to pay for – and just as happy to tell others about.


  • Communicate the value of our services (in person and on the phone) and be able to explain how what we do, is worth the price we are asking
  • Successfully handle price objections.
  • Hold a lengthy (at least 15-20 minute) conversation with new patients on the phone ensuring that patients are committed and bought into our service.
  • Provide an exceptional waiting room environment for our patients that they’ll look forward to coming back to.
  • Ensure that people who call requesting appointments are placed on schedule and understand the true time and cost commitment involved in physical therapy.
  • Ensure people show up excited for their first appointment after scheduling.
  • Communicate with patients before, during and after appointments to ensure satisfaction is being achieved.
  • Ensure that all invoices are raised on time, every time and are sent to the appropriate person (in house or externally).
  • Organise and plan all schedules – maximising efficiency and revenue for the clinic.
  • Foster deep relationships with patients ensuring NP score hits agreed levels.
  • Develop and regularly update the procedures library so that every aspect of the role is documented and can be achieved by anyone else in the business.


  • Be able to hold meaningful conversations with prospective patients on the phone for longer than 20 minutes (empathy).
  • Be able to answer all questions asked on the phone in a such a way that increases the likelihood that the person asking will want to become a customer (insightful and knowledgeable).
  • Recall names and faces of patients and in doing so making all our patients feel welcomed and remembered.
  • Provide a warm and welcoming greeting to patients when they arrive in the clinic (experience).
  • Organisation and planning: plans and organises, schedules and budgets in an efficient, productive manner.
  • Focuses on key priorities.
  • Follow through on commitments: lives up to verbal and written agreements regardless of personal cost.
  • Demonstrate an ability to quickly and proficiently understand and absorb new information.
  • Attention to detail: does not let important details slip through the cracks.
  • Persistence: demonstrate tenacity and willingness to go the distance to get something done.
  • Proactivity: acts without being told what to do.
  • Bring new ideas to the company.


  • Provide you with ongoing training and support in the field of customer service and front desk administration.
  • Give you an amazing environment to work in that includes working with a team of wonderful and very supportive staff – as well as very
  • friendly customers.
  • Opportunity to develop and grow in a team that is value driven and strongly encourages personality based service.
  • Competitive salary with chance to earn even more as we grow as a result of your impact.

Salary: On Application.

Hours: Full time, 37.5 hours.