man running

We all know that overexertion can cause a strain in our muscles. One such injury is called runner’s knee. Before we start, we have to tell you that this isn’t specific for runners only. It is a type of knee injury causing pain at the front of the knee, around or behind the kneecap. 

Many runners and people who participate in sports experience this injury. There are a lot of reasons for the injury. One of the most common reasons is overexertion. However, there are other reasons. In this article, we’re going to share everything you need to know about runner’s knee with you. 

What is Runner’s Knee?

Runner’s knee or patellofemoral stress syndrome (PFSS) is a type of injury caused by a direct hit to the knee, repeated bending of the knees, misalignment of leg bones, problems with your feet, and weak thigh muscles. The pain usually worsens over time. 

Luckily, it is curable. Most patients recover successfully after 6–12 weeks of physiotherapy exercises. You don’t have to worry about any invasive treatments since physiotherapy and rest are enough. 

Symptoms to watch out for

The most common symptom of runner’s knee is pain around or behind the knee cap. Most runners feel this pain during a run until the night or the next day. Other cases involve pain throughout the day and sudden flare-ups while walking. You may also hear crunching or popping sounds in the knee. 

How Can Physical Therapy Treat Runner’s Knee?

Physical therapy is the most common, and the most efficient form of treatment in runner’s knee. It will help relieve the pain in your knees, so you can partake in the day to day activities. Here are some of the techniques that a therapist will prescribe for your rehabilitation program. 

  • Stretching exercises

Stretching is a good way to relieve the pain in your muscles. Your therapists will select exercises that will target the hip, knee, and ankle. Stretching enhances the plasticity of these muscles and decreases any irregular pressure on the knee. 

  • Positional training

Aside from stretching, your therapist can instruct you to structure and form proper positions when performing different activities. May it be climbing the stairs, standing up from a chair, jumping, or squatting. These exercises reduce the redundant forces on the kneecap and are especially efficient for athletes.

  • Strengthening exercises

Exercises that target the muscles of the thigh and buttock can be recommended by your physical therapist. Other exercises that target the knee and the ankle will be given too. These exercises will help in relieving the pain on the knee, so you can easily engage in everyday activities. 

  • Taping the kneecap

Taping or bracing the kneecap is a good way to decrease the pain in your knees. It reduces the strain in your muscles, so you can go about your day with little pain in the area. There are different methods of taping the kneecap, while some cases need bracing to ensure correct healing. 


Runner’s knee is a painful injury that anyone can experience. Hopefully, this guide can answer all your questions about how to deal with a runner’s knee. Remember to see a doctor and a therapist to properly heal from the injury. They can give you these different techniques to help relieve the pain. 

You can schedule online physiotherapy consultations in Bondi with the experts at Invigor Health. We offer physiotherapy sessions to help you with your injury or whatever issue you may come across. Contact us today!


Leave a Reply

Your email address will not be published. Required fields are marked *

Post comment