Sore knees after you run might be caused by chondromalacia patella, or runner's knee. Runner's knee might hurt when you bend your knee slightly, especially after a run, but runner's knee is common, very treatable and usually does not pose a problem that would interfere with your normal running regimen. Consult a doctor if you have pain that does not respond to rest and self-treatment.
Significance
According to the Time-to-Run website, runner's knee is one of the top five most-common running injuries. It occurs when the cartilage under your kneecap is damaged, resulting in pain and swelling. The cartilage becomes very rough because the kneecap isn't gliding correctly and smoothly over the knee. Runner's knee can be the result of overpronation when you run -- your feet rotate inward when they hit the ground -- incorrect or worn shoes, a weak quadriceps muscle that is not able to assist in the proper tracking of the kneecap, a muscle imbalance that exists when you have a weak quadriceps muscle combined with tight hamstring and illiotibial band muscles, and overuse. You might experience a grinding sensation when you extend you knee as rough cartilage rubs against cartilage.
Self-Treatment
Self-treatment of runner's knee includes not running until you are pain-free, using an over-the-counte,r non-steroidal anti-inflammatory drug, applying ice for 10 minutes to the affected knee every two hours to reduce swelling, avoiding activities that stress the knees -- swimming and cycling are good alternatives -- elevating your foot when possible and stretching your quadriceps, hamstring, illiotibial and gluteal muscles two to three times daily. When you are pain-free, you can do various exercises to strengthen your quadriceps muscles. Return to running gradually when you no longer have pain and have done strengthening exercises. The Time-to-Run website indicates that full recovery should be between four to six weeks.
Medical Intervention
Consult a doctor if your knee pain doesn't get better with appropriate self-treatment in two weeks. Your doctor might refer you to an orthopaedic surgeon, a podiatrist or a physical therapist. Orthopaedic surgery might be required to remove some rough areas of cartilage and relieve pain. A podiatrist can prescribe orthotics that are custom-made for your feet to control overpronation. A physical therapist can work with you to strengthen and stretch your legs appropriately to help knee pain.
Prevention
Do leg strengthening exercises, especially for your quadriceps muscles. You can talk to your doctor about recommended exercises to avoid knee pain, especially pain associated with runner's knee. Other ways to prevent runner's knee include maintaining an appropriate weight to reduce stress on your knees, warming up by jogging slowly or stretching for 10 minutes before running, avoiding overuse by gradually increasing the intensity of your runs, wearing the appropriate running shoes and required inserts, and running on a smooth, flat terrain as much as possible.
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