A Look into Runner’s Knee: How Physical Therapy Can Help Patellofemoral Pain Syndrome

Patellofemoral Pain Syndrome affects runners of all levels and can significantly impact performance and quality of life if left untreated.

Fortunately, physical therapy offers a proven path to relief, recovery, and long-term prevention.

What Is Runner’s Knee?

Runner’s Knee refers to pain around or behind the kneecap (patella) caused by excessive or repetitive stress on the knee joint. The pain typically worsens with prolonged activity such as running, squatting, climbing stairs, or even sitting for extended periods with bent knees.

Common causes of Runner’s Knee include:

• Repetitive knee movement during running or jumping

• Poor running mechanics or misalignment of the kneecap

• Muscle imbalances, especially in the hips, glutes, and quadriceps

• Weak core or poor foot support (flat feet, improper footwear)

Symptoms of Patellofemoral Pain Syndrome

• Dull, aching pain around or behind the kneecap

• Discomfort during or after running, squatting, or stair climbing

• A sensation of grinding or popping in the knee

• Pain after sitting for long periods with bent knees

How Physical Therapy Treats Runner’s Knee

Physical therapy focuses on treating the root causes of Runner’s Knee to reduce pain, restore function, and prevent recurrence. A licensed physical therapist will conduct a full assessment of your movement patterns, strength, and flexibility to create a personalized treatment plan.

Key components of treatment may include:

✅ Pain management techniques – Ice, manual therapy, and anti-inflammatory strategies to reduce discomfort
✅ Stretching exercises – Focused on the hamstrings, calves, and IT band to relieve tension
✅ Strengthening exercises – Targeting the hips, glutes, and quadriceps to stabilize the knee joint
✅ Gait and movement retraining – To improve biomechanics during running or walking
✅ Footwear and orthotic guidance – To ensure proper support and alignment

Why Early Treatment Matters

Ignoring knee pain can lead to worsening symptoms or more serious joint problems. Early intervention with physical therapy not only relieves pain but also corrects faulty mechanics to support safe and efficient movement.

Get Back to Running—Pain-Free

At Physical Therapy & Sports Medicine Center, we specialize in helping runners and athletes overcome knee pain with tailored rehab programs. Whether you're training for your next race or just trying to stay active, our expert team is here to help you move better, feel better, and stay injury-free.