Many runners and non-runner alike assume that joint pain from running is part of the sport, or that running eventually leads to joint pain.
Newsflash: joint pain from running is not normal!

Joint pain can start for many different reasons, including trauma, overuse, muscle imbalances, poor running form, or even worn out shoes. Regardless of the reason for your pain, there is inflammation in the tissues surrounding the joint, which is what is causing you to experience discomfort. The origin of your pain should be addressed by a health care professional (such as a physiotherapist), but it is also important to consider other reasons why there is inflammation in the joint.


Your lifestyle choices (think food, sleep, stress & toxin exposures) contribute to the overall inflammation in the body. In other words, the things you do each day are going to have a major impact on the amount of inflammation and pain you experience. Who knew that your normal routine could be making your knee pain worse?


If you’re ready to kick your knee pain to the curb, it’s time to look at how you live your life each day. Small changes can go a long way!



What you eat is a major contributor to inflammation in the body. Processed foods, non-organic produce, GMO products and conventionally raised meats are some examples of foods that increase the inflammation in your body leading to ongoing joint pain.
To reduce inflammation from food:
  • Choose to eat whole foods as much as possible (i.e. not from a box)
  • Eat organic foods (especially those on the dirty dozen)
  • Make more meals at home so you have control over the quality of the foods you consume.


Research shows that lack of sleep (less than 6 hours per night) increases inflammation in the body. Simply finding the time to get a little more shut eye could be the key to getting rid of your knee pain! Plus, your body will recover better from training, which will help you improve in the long run (no pun intended!). It’s a win win!
Here are some tips to help you get more sleep:
  • Shut off all devices at least 1 hour before bed
  • Follow a consistent sleep schedule by going to bed and getting up at the same time each day (yes, even on the weekends!)
  • Choose a relaxing activity to take part in each evening before bed


When you are exposed to stressful situations, your body responds by producing pro-inflammatory cytokines. Those who experience chronic stress (which is most people in today’s world) have low level inflammation in their bodies at all times. This contributes to your experience of knee pain. Lowering stress levels by incorporating stress reduction strategies can help to cue your body to reduce its inflammatory response, leaving you feeling a lot less pain.
Incorporate stress reduction practices into each day (not just when you’re stressed!) such as:
  • Deep breathing
  • Cuddling with pets
  • Laughing

Toxin Exposure

The cleaners, hygiene products and even water that you use daily contain a soup of inflammation inducing chemicals. When these things enter your body (by breathing them in, soaking them through your skin, or eating/drinking), they are recognized as foreign invaders, triggering the immune system to create inflammation. Removing toxic products and replacing them with chemical free alternatives will reduce the inflammation in your body and leave your joints feeling much better.
To find out if your hygiene products are safe, visit the Environmental Working Group’s website.

If you’re ready to say good-bye to joint pain and take your performance to the next level, it’s time to speak with a health coach!