Runner's Knee Explained: Physiotherapy Exercises That Help You Return to Running Faster
Runner's knee, also known as patellofemoral pain syndrome, is one of the most common causes of knee pain among runners. It typically presents as discomfort around or behind the kneecap, particularly during running, stair climbing, squatting, or prolonged sitting.
Common Symptoms of Runner's Knee
You may experience:
Pain around or behind the kneecap
Discomfort when running downhill
Pain during squats or lunges
Stiffness after prolonged sitting
Clicking or grinding sensations within the knee
What Causes Runner's Knee?
Several factors may contribute to runner's knee, including:
Sudden increases in training volume or intensity
Poor running mechanics
Weakness in the hip and thigh muscles
Reduced hip or ankle mobility
Inadequate recovery between training sessions
Ignoring these contributing factors may lead to recurring symptoms and prolonged recovery.
Physiotherapy focuses on identifying the underlying cause of the pain rather than simply treating the symptoms. Treatment may include strengthening exercises, movement retraining, running load management, and advice on a gradual return to activity.
Early intervention can help runners recover more efficiently and reduce the risk of future flare-ups. With the right rehabilitation programme, many individuals are able to return to running safely and confidently.
Experiencing knee pain while running? Book a personalised physiotherapy assessment to identify the cause of your symptoms and receive a tailored recovery plan.
