That nagging knee pain that won’t go away… Could it be Runner’s Knee?
You lace up your shoes, head out for a run, and within minutes, that dull ache around your kneecap starts creeping in. Maybe it’s a sharp pain going downstairs, or discomfort after sitting for too long. If this sounds familiar, you might be dealing with Runner’s Knee (Patellofemoral Pain Syndrome – PFPS).
It’s one of the most common overuse injuries among runners and athletes, but the good news? With the right treatment and rehab, you can eliminate the pain and get back to running stronger than before.
At Adaptive Physiotherapy & Massage in Booragoon, we specialize in evidence-based treatment strategies to fix knee pain, improve movement mechanics, and prevent re-injury.
What is Runner’s Knee?
Runner’s knee occurs when the kneecap (patella) doesn’t track properly in the femoral groove, leading to irritation, inflammation, and pain. Over time, repetitive stress, muscle imbalances, and improper biomechanics contribute to the condition.
Common Causes and Risk Factors
✔ Overuse & Repetitive Stress – Excessive running, squatting, or jumping overloads the knee joint. ✔ Weak Hip & Glute Muscles – Poor control at the hips alters knee mechanics. ✔ Tight Quadriceps or IT Band – Causes excessive lateral pull on the kneecap. ✔ Flat Feet (Overpronation) – Alters lower limb mechanics and increases knee stress. ✔ Poor Running Form or Footwear – Increases impact forces on the knee. ✔ Training Errors – Sudden mileage increases or surface changes can overload the knee.
Symptoms of Runner’s Knee
✔ Dull, aching pain around or behind the kneecap. ✔ Pain with running, squatting, or using stairs (especially going downhill). ✔ Discomfort after prolonged sitting (the “moviegoer’s knee”). ✔ Swelling or a grinding sensation in the knee. ✔ Pain worsens with increased activity.
If left untreated, runner’s knee can lead to chronic pain and movement dysfunction, impacting performance and daily activities.
Why Does Runner’s Knee Take So Long to Heal?
✔ Ignoring Early Symptoms – Continuing to train through pain worsens the condition.
✔ Underlying Muscle Imbalances – Weak hips, glutes, or core muscles affect knee control.
✔ Repetitive Stress – The knee joint is constantly under load from daily movement.
✔ Not Addressing Biomechanics – Without fixing movement patterns, pain keeps returning.
These issues require consistent rehab to retrain movement patterns and strengthen the supporting muscles around the knee
What Works? Evidence-Based Treatment for Runner’s Knee
1. Manual Therapy for Pain Relief & Mobility
Manual therapy is an essential component of treatment, helping to restore normal knee movement, reduce muscular tightness, and optimize biomechanics.
✔ Patellar Mobilization
- Helps improve patella tracking and reduce joint stiffness.
- Mobilization techniques restore proper kneecap movement within the femoral groove.
✔ Soft Tissue Release for Tight Muscles
- Iliotibial band (ITB) release helps reduce lateral knee stress.
- Quadriceps and hamstring release improves knee mobility and flexibility.
✔ Myofascial Release for Hip and Glutes
- Addressing tight hip flexors and gluteal muscles enhances knee alignment.
- Reducing muscle imbalances prevents excessive knee valgus (inward collapse).
At Adaptive Physiotherapy & Massage in Booragoon, our hands-on therapy techniques help restore mobility, function, and pain-free movement.
2. Exercise Rehabilitation: Strength & Movement Retraining
A structured rehabilitation program is essential for fixing knee pain and preventing recurrence. The below are some exercises that may be included in your rehab, but your physiotherapist will create a custom rehab program and exercises based on your current condition.
Phase 1: Pain Reduction & Basic Strengthening
✔ Quadriceps and Glute Activation – Strengthening the vastus medialis oblique (VMO) and gluteus medius improves patellar tracking.
✔ Closed Chain Exercises (e.g., Mini Squats, Step-Downs) – Helps restore pain-free movement patterns.
✔ Non-Weight-Bearing Exercises (e.g., Seated Knee Extensions) – Improves knee stability without excessive load.
Phase 2: Progressive Strength & Mobility
✔ Glute Strengthening (e.g., Clamshells, Lateral Band Walks) – Reduces knee valgus forces.
✔ Hamstring and Calf Strengthening – Enhances knee stability during dynamic movements.
✔ Step-Ups and Bulgarian Split Squats – Builds functional knee control.
Phase 3: Running-Specific Strength & Plyometrics
✔ Single-Leg Balance Drills – Improves proprioception and lower limb control.
✔ Jump Squats & Bounding Exercises – Develops power and impact absorption.
✔ Controlled Return to Running (Gradual Load Progression) – Prevents reintegration setbacks.
At Adaptive Physiotherapy & Massage in Booragoon, we tailor rehabilitation programs to gradually build knee strength and function, ensuring safe and pain-free movement.
3. Stretching and Mobility for Runner’s Knee
Stretching plays a vital role in addressing muscle imbalances and tightness contributing to runner’s knee.
✔ Quadriceps Stretch – Reduces anterior knee tension.
✔ Hamstring Stretch – Improves knee flexion range.
✔ Hip Flexor & Psoas Stretch – Prevents anterior pelvic tilt and knee overload.
✔ Iliotibial Band (ITB) Stretch – Relieves lateral knee strain.
✔ Calf Stretching – Enhances ankle mobility, reducing compensatory knee stress.
At Adaptive Physiotherapy & Massage in Booragoon, we incorporate dynamic and static stretching routines to enhance flexibility and optimize knee function.
When Should You See a Physio?
✔ If knee pain lasts longer than a week and isn’t improving.
✔ If pain worsens with activity or affects daily movement.
✔ If you experience swelling, stiffness, or knee instability.
✔ If you’ve had recurring knee pain that keeps coming back.
A physiotherapist can identify movement dysfunctions, address muscular imbalances, and create a personalized rehab plan to ensure long-term recovery.
How Long Does Recovery Take?
✔ Mild Cases: 4-6 weeks with consistent rehab.
✔ Moderate Cases: 3-6 months of structured therapy.
✔ Chronic Cases: 6+ months, requiring progressive strengthening and gait retraining.
But if you see a physio and get treated correctly, your recovery will be much quicker.
How to Prevent Runner’s Knee from Returning
✔ Strengthen Your Hips & Glutes – Weak glutes affect knee mechanics. ✔ Fix Running Form & Footwear – Proper gait and shoes reduce knee stress.
✔ Manage Training Load – Avoid sudden increases in mileage or intensity.
✔ Incorporate Mobility Work – Keep quads, hamstrings, and calves flexible.
✔ Cross-Train & Strength Train – Reduce knee stress with alternative workouts.
Real-Life Success: Overcoming Runner’s Knee
Many of our clients at Adaptive Physiotherapy & Massage in Booragoon have successfully recovered from chronic knee pain and returned to running pain-free.
Take Lisa, for example—a runner who struggled with persistent knee pain. After eight weeks of physiotherapy, strength training, and movement retraining, she returned to running stronger and without discomfort.
Take the First Step Toward Recovery
Runner’s knee can derail your training, but with the right rehab plan, you can fix the root cause, eliminate pain, and return stronger than ever.
At Adaptive Physiotherapy & Massage in Booragoon, we specialize in evidence-based treatment to ensure you recover quickly and safely.
📞 Book an appointment today and get back to running pain-free!
References
- Barton, C. J., et al. (2021). “The effectiveness of exercise therapy in treating patellofemoral pain: A systematic review.” British Journal of Sports Medicine, 55(4), 217-226.
- Willy, R. W., et al. (2020). “Gait retraining for runners with patellofemoral pain: A review of current evidence.” Journal of Orthopaedic & Sports Physical Therapy, 50(2), 76-88.
- Powers, C. M. (2017). “The influence of abnormal hip mechanics on knee injury: A biomechanical perspective.” Journal of Athletic Training, 52(7), 621-632.
- Lack, S., et al. (2019). “Strengthening the hip muscles to improve outcomes in patellofemoral pain syndrome: A meta-analysis.” Clinical Rehabilitation, 33(8), 1321-1335.
- Neal, B. S., et al. (2018). “The relationship between foot posture and knee pain in runners.” Journal of Sports Science & Medicine, 17(1), 65-73.
