Understanding Runner’s Knee and How to Treat It

Runner’s knee, or patellofemoral pain syndrome, is a common issue among runners and active individuals. It’s typically felt as a dull ache around or behind the kneecap, especially during activities like running, squatting, going up or down stairs, or sitting for long periods.

What Causes Runner’s Knee?

• Overuse: Repetitive stress from running or jumping

• Muscle imbalances: Weakness in the quads, hips, or glutes can cause poor kneecap tracking

• Poor alignment or form: Flat feet, overpronation, or improper running technique

• Inadequate footwear: Worn-out or unsupportive shoes

Treatment and Recovery

1. Rest and Modify Activity: Reduce or stop high-impact activity until pain subsides. Cross-train with low-impact options like swimming or cycling.

2. Ice Therapy: Apply ice for 15–20 minutes a few times a day to reduce pain and swelling.

3. Strengthening Exercises: Focus on building the quadriceps, glutes, and hip stabilisers to improve knee alignment and stability.

4. Stretch Tight Muscles: Regularly stretch the hamstrings, calves, and IT band to relieve tension around the knee.

5. Check Your Shoes: Wear well-cushioned, supportive footwear. Consider orthotics if you have flat feet or alignment issues.

6. Consider Physical Therapy: An Osteopath can help identify movement issues and design a rehab plan tailored to your needs.

   
   

With proper care and gradual return to activity, runner’s knee can usually be managed and prevented from recurring. Don’t ignore knee pain—early attention leads to faster recovery.