Runner's Knee: A Complete Guide to Prevention and Treatment

What is Runner's Knee?

Runner's knee, or patellofemoral pain syndrome (PFPS), causes pain around or behind the kneecap. Despite the name, it does not only affect runners - anyone who does activities involving repeated knee bending can develop it.

Common symptoms include:

• Pain around or behind the kneecap

• Pain when walking up or down stairs

• Pain after sitting for long periods with bent knees

• A grinding or clicking sensation in the knee

What Causes Runner's Knee?

Runner's knee typically results from a combination of factors:

• Overuse - increasing training intensity or volume too quickly

• Muscle imbalances - weakness in the quadriceps, hips, or core

• Poor running mechanics or foot biomechanics

• Tight muscles around the knee, especially the ITB and quadriceps

How Physiotherapy Helps

Physiotherapy is highly effective for runner's knee. Treatment typically includes:

1. Strengthening Exercises

Targeted exercises to strengthen the quadriceps, especially the VMO (vastus medialis obliquus), as well as hip and core muscles. These help improve how the kneecap tracks during movement.

2. Manual Therapy

Soft tissue release, joint mobilisation, and taping techniques to reduce pain and improve function.

3. Running Analysis

Assessment of your running technique to identify any biomechanical issues that may be contributing to the problem.

4. Training Modification

Guidance on how to modify your training to allow recovery while maintaining fitness.

Prevention Tips

• Increase training gradually - follow the 10% rule

• Include strength training in your routine

• Ensure you have appropriate footwear

• Warm up properly before running

• Listen to your body and address niggles early

When to See a Physiotherapist

If knee pain is affecting your running or daily activities, do not wait for it to get worse. Early intervention leads to faster recovery. Book an assessment today and get back to doing what you love.