Why do I get pain behind my knee when I run?

Which structure, which pattern

• Hamstring tendons: ache at the back inner or back outer corner of the knee, worse with speed work, hills and long strides
• Calf (gastrocnemius) origin: pain just above the back of the knee crease, worse pushing off and running uphill
• Popliteus tendon: pain at the back outer corner, typically on downhill runs or cambered roads
• Baker's cyst: fullness behind the knee after runs, linked to swelling inside the joint
• Meniscus tear: catching pain at the back of the joint, often with swelling and pain on squatting

What to change

Tendon problems usually follow a jump in load, such as more distance, new interval sessions or a race build-up compressed into Qatar's cooler months. Reduce weekly distance and remove hills and speed work for two to three weeks. Keep running short and easy if pain stays mild during and after.

Add strength work for the hamstrings and calves, such as bridges, slow hamstring curls and calf raises, building up over several weeks. Tendons respond to gradual loading better than to complete rest. Run in the early morning or evening, or on a treadmill in summer, so heat does not push you into poor form.

Red flags

Stop and get checked promptly if the knee swells, locks or gives way, if you felt a sudden sharp pain like a kick in the calf while running, or if the calf becomes swollen, warm and tender, which needs same-day assessment to rule out a blood clot.

When to see a knee surgeon in Doha

If pain behind the knee persists after four to six weeks of reduced load and strengthening, or it affects walking, book an assessment. Dr. Gelber at Aman Hospital examines the tendons, the meniscus and the knee's stability, and uses ultrasound or MRI if the diagnosis is unclear. Most running-related causes are treated without surgery.