If you think running uphill will cause knee pain, you’ve got it wrong! Downhill running produces stress 5 – 8 times your bodyweight and impacts directly on the knees.
Repetitive downhill running puts immense stress on the kneecap cartilage, which will become inflamed and irritated, causing sharp pain during a run and even while not running.
To prevent this knee pain, runners can focus on strengthening their quadriceps, doing single-leg squats will help strengthen the quadriceps. Other measures can include a gradual approach to downhill mileage and also just to slow down your pace on a downhill and keep the impact as low as possible.
Lastly remember the RICE treatment, which is an acronym for Rest, Ice, Compression and Elevation!