Conditions we treat
Runner's Knee
Reviewed by Andrew Macdonald, Senior Physiotherapist — AHPRA registered, APA member
What is Runner’s Knee?
Runner’s knee, medically known as patellofemoral pain syndrome, is pain around or behind the kneecap caused by the kneecap tracking or loading unevenly against the thigh bone. Despite the name, it affects far more than runners — it’s also common with squatting, stair climbing, and prolonged sitting.
Symptoms
Symptoms include a dull, aching pain around or behind the kneecap, often worse with running, squatting, stairs (especially descending), or after sitting for a long time with the knee bent.
Treatment
Andrew’s assessment identifies what’s driving the uneven loading — commonly weakness through the hip and glutes, tight surrounding structures, or training factors like a sudden increase in running volume. Treatment combines manual therapy and soft tissue work to manage pain with a targeted strengthening programme, particularly for the hip and quadriceps, to improve how the kneecap tracks. Andrew will also review your training load and running technique, since addressing what caused it is what prevents it recurring once you’re back to full running.
How we treat it
Treatments used for runner's knee
Manual TherapyManual therapy uses hands-on techniques — soft tissue work, trigger point therapy, joint mobilisation and fascia distortion release — to ease pain, restore movement and speed recovery.
Exercise RehabilitationA structured, progressive exercise programme — tailored to your condition and stage of recovery — to rebuild strength, restore movement and prevent injuries recurring.Frequently asked questions
Can I keep running with runner's knee?
Often yes, in a modified way, since complete rest isn't usually necessary and doesn't address the underlying strength or loading issue. Andrew can guide how much running is appropriate while you rehab.
What causes runner's knee?
Most commonly, weakness through the hip and glutes causing the kneecap to track unevenly, combined with training factors like a sudden increase in running volume or intensity.
How long does runner's knee take to heal?
Many cases improve significantly within 6 to 8 weeks of a targeted strengthening programme, though this depends on how long symptoms have been present and how consistently the programme is followed.
Do I need new running shoes for runner's knee?
Footwear can be a contributing factor for some people, but it's rarely the whole picture. Andrew's assessment looks at your strength, loading and training history first, and can advise on footwear if it's relevant to your specific presentation.
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