Runner’s Knee: A Complete Physiotherapy Guide to Recovery and Prevention
If you’re an avid runner or just getting into a regular fitness routine, knee pain can be a frustrating setback. One of the most common causes of this discomfort is something known as runner’s knee, or patellofemoral pain syndrome.
At In Touch Physio, we treat this condition regularly, and the good news is that with the right approach, you can recover fully and get back to the activities you love.
What Is Runner’s Knee?
Runner’s knee refers to pain around or behind the kneecap, especially during activities like running, climbing stairs, or sitting for long periods. Although it’s often linked to runners, anyone who puts repetitive stress on the knee can experience it.
Common symptoms include:
A dull ache around the front of the knee
Pain when walking, squatting, or sitting for too long
Clicking or popping in the knee
Discomfort during or after exercise
What Causes Runner’s Knee?
There isn’t one single cause. Runner’s knee usually develops due to a combination of factors, such as:
Overtraining or increasing your activity level too quickly
Weakness in the hips, glutes, or thigh muscles
Poor foot mechanics or alignment issues
Tightness in the calves, hamstrings, or IT band
Inadequate footwear or improper running technique
It’s often a result of how your body moves as a whole, which is why a full assessment is so important.
How Physiotherapy Can Help
Physiotherapy is one of the most effective ways to treat runner’s knee without medication or surgery. At In Touch Physio, we create a personalised treatment plan that targets the root cause of your pain.
Here’s what that might include:
1. Comprehensive Assessment
We start by looking at your movement, posture, muscle strength, and how you run or walk. Understanding the full picture helps us treat the source, not just the symptoms.
2. Pain Relief and Manual Therapy
Hands-on treatment techniques can help reduce inflammation and ease pain in the early stages. This may include soft tissue release, joint mobilisation, and taping if needed.
3. Strengthening and Stretching
Targeted exercises to build strength in your glutes, hips, and thighs will help offload stress from the knee. We also focus on stretching tight muscles that may be contributing to poor movement patterns.
4. Running and Gait Re-education
If you’re a runner, we’ll assess your running technique and make adjustments that improve efficiency and reduce strain. Small changes in stride or posture can make a big difference.
5. Gradual Return to Activity
We’ll guide you through a safe return to running or training with advice on pacing, progression, and preventing future issues.
How to Prevent Runner’s Knee
Preventing runner’s knee often comes down to good habits and smart training. Here are a few simple tips:
Strengthen your glutes and core regularly
Increase mileage or intensity slowly
Wear proper footwear that suits your foot type
Warm up before workouts and stretch afterwards
Don’t ignore early signs of pain or tightness
Add cross-training or strength work to balance your routine
Ready to Run Without Pain?
Runner’s knee is common, but it doesn’t have to be something you live with. With the right physiotherapy approach, you can recover fully, prevent re-injury, and even improve your performance.
At In Touch Physio, our team is here to help you move better, feel stronger, and get back to running pain-free.
Book your assessment today and let’s get your knees back on track.
