If you are a runner, whether training for a marathon or just beginning a Learn to Run program, you may have experienced a dull ache around or behind your kneecap. This is a common sign of patellofemoral pain syndrome (PFPS), better known as Runner’s knee. It is one of the most frequent injuries seen in active individuals and athletes, and effective runner’s knee treatment can make a significant difference in recovery.
What Causes Runner’s Knee?
Runner’s knee often develops due to a combination of factors, including:
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Poor hip or knee alignment during movement
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Weakness in key muscle groups such as the glutes and quadriceps
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Sudden increases in training volume or intensity
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Foot mechanics such as excessive pronation
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Gait technique or improper footwear
Even small changes in movement patterns can place excess stress on the kneecap, especially with repetitive impact from running or jumping.
What Does Runner’s Knee Treatment Involve?
Every case of runner’s knee is unique, which is why treatment plans should be tailored to the individual. An evidence-based physiotherapy approach may include:
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A biomechanical assessment of movement patterns
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Targeted strength and mobility exercises
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A gradual, structured return-to-running program
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Optional use of bracing, taping, or orthotics when needed
Rather than relying on a generic list of exercises, physiotherapy focuses on understanding how you move, identifying your goals, and creating a safe and effective plan for recovery.
Can Runner’s Knee Be Prevented?
Yes, many cases of runner’s knee are preventable with proper training progression, balanced muscle development, and good running technique. For those starting a new program or increasing mileage, prehab can be just as valuable as rehab. Addressing strength, mobility, and alignment before pain develops reduces the risk of injury.
Ready to Run Without Pain?
Countless runners, from beginners to experienced athletes, have overcome patellofemoral pain syndrome with the right treatment and guidance. Whether you are noticing early signs of discomfort or dealing with ongoing pain, physiotherapy can help you return to the activities you love.
Book an assessment today with our team and take the first step toward pain-free running.
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