Runner's Knee, also known as Patellofemoral Pain Syndrome (PFPS), is one of the most common causes of knee pain among runners, cyclists, walkers and physically active individuals. The condition causes pain around or behind the kneecap and can make activities such as running, climbing stairs, squatting and prolonged sitting uncomfortable. At YOS Health, London Bridge, our specialist physiotherapists assess the underlying cause of knee pain and develop personalised rehabilitation programmes to help patients return safely to sport and everyday activities.
What is Runner's Knee?
Runner's Knee is an overuse injury affecting the patellofemoral joint, where the kneecap (patella) moves over the thigh bone (femur). Repetitive loading, altered movement mechanics and muscle weakness can increase stress on this joint, leading to pain and inflammation.
Common Causes
- Sudden increase in running distance or intensity
- Weak hip and gluteal muscles
- Poor running biomechanics
- Muscle tightness around the hips, thighs or calves
- Flat feet or abnormal foot mechanics
- Poor footwear
- Repetitive jumping or squatting activities
Symptoms
- Pain around or behind the kneecap
- Pain while climbing or descending stairs
- Discomfort after prolonged sitting ("movie-goer's knee")
- Pain during running or squatting
- Clicking or grinding sensations
- Reduced athletic performance
Diagnosis
Physiotherapists evaluate knee movement, muscle strength, flexibility, gait, running mechanics and lower limb alignment. Imaging is rarely required unless another injury is suspected.
How Physiotherapy Helps
Pain Reduction
Manual therapy, activity modification and movement retraining help reduce irritation around the kneecap.
Strength & Stability
Targeted strengthening of the quadriceps, gluteal muscles, hip stabilisers and core improves knee alignment during movement.
Running Retraining
Running gait analysis identifies biomechanical faults, cadence issues and training errors that contribute to knee pain.
Flexibility & Mobility
Stretching programmes for the quadriceps, hamstrings, calves and hip flexors reduce abnormal forces acting on the knee.
Home Exercises
- Straight leg raises
- Wall sits
- Clamshell exercises
- Step-ups
- Hip abductor strengthening
- Glute bridges
- Foam rolling and stretching
Prevention Tips
- Increase training gradually
- Wear appropriate running shoes
- Strengthen hips and core regularly
- Warm up before exercise
- Avoid sudden increases in mileage
- Incorporate recovery days into training plans
When Should You See a Physiotherapist?
If knee pain lasts longer than one week, recurs during exercise, limits your running or daily activities, or causes swelling and instability, professional assessment is recommended.
Why Choose YOS Health London Bridge?
Our musculoskeletal physiotherapists specialise in running injuries, sports rehabilitation and biomechanical assessment. We provide evidence-based rehabilitation programmes designed to help patients recover efficiently and reduce the likelihood of future injuries.
Frequently Asked Questions
Can I continue running with Runner's Knee?
Depending on severity, your physiotherapist may recommend reducing training load while beginning rehabilitation rather than complete rest.
Does Runner's Knee require surgery?
Most patients recover successfully with physiotherapy, exercise therapy and activity modification without surgery.
How long does recovery take?
Mild cases may improve within a few weeks, while chronic cases may require several months of progressive rehabilitation.
Can Runner's Knee return?
Yes. Continuing strengthening exercises and maintaining good running mechanics significantly reduce recurrence.