Running

There's two main culprits for runners knee.

If you have suddenly increased the distance you run, you may need to ease back, and do a gradual increase instead, which gives your muscles and soft tissue time to adapt to your increased load.

Otherwise, it's often a gait issue. Ankles that roll inwards or outwards too much etc can cause torsion pain. In this case, it means better shoes, and ideally, shoes that address the issues with your gait. The thing about gait issues is that in the day to day, we don't even know the imbalances are there, but when you start running a lot, the increased strike rate and strike strength means issues can start to show up. In my case, I need shoes with support that stop my left ankle from rolling inwards.