Runner’s knee is one of the most common running injuries, but it also affects people who climb stairs, squat or sit for long periods. The pain often builds during a run and lingers afterwards.
About runner’s knee (patellofemoral pain)
The kneecap glides in a groove at the end of the thigh bone. When the load through this joint rises faster than the tissues can adapt, the area becomes sensitive and painful.
Common causes
- A sudden increase in running distance, speed or hills
- Weak hip and thigh muscles
- Running technique and footwear
- Lots of stairs, squatting or kneeling
Signs and symptoms
- Dull ache around or behind the kneecap
- Pain on stairs, especially going down
- Pain after sitting for a long time
- Pain during squats or lunges
How physiotherapy helps
- Adjusting training load so you can keep running if possible
- Hip and quadriceps strengthening
- Running and biomechanics assessment
- Short-term taping where it helps
- A graded return-to-running plan
How long does recovery take?
Most people improve within 6 to 12 weeks with a consistent strengthening programme and sensible changes to running.
When to see a doctor
Seek medical advice if the knee is very swollen, locks or gives way, or if pain follows a significant injury.
Book an assessment for runner's knee in Ilford.
Common questions
Should I stop running?
Not always. Reducing distance, speed and hills is often enough while you build strength.
Do I need new trainers?
Sometimes. We look at your footwear and running style as part of the assessment.
Why does my knee hurt after sitting at my desk?
Sitting with the knee bent for long periods loads the kneecap joint. Short breaks and straightening the leg help.
Last updated .