Runner’s Knee (Patellofemoral Pain Syndrome): Causes, Symptoms & Treatment

If you experience pain around the front of your knee while running, climbing stairs, squatting, or even sitting for long periods, you may have Runner’s Knee, also known as Patellofemoral Pain Syndrome (PFPS). Despite its name, this condition doesn’t only affect runners—it can happen to anyone who is active. 

What Causes Runner’s Knee?

Runner’s Knee usually develops over time due to repeated stress on the kneecap. Common causes include:

• Weak hip and leg muscles
• Tight quadriceps, hamstrings, or calves
• Poor running or walking mechanics
• Sudden increases in training or activity
• Flat feet or improper footwear

Common Symptoms

You may notice:

• Pain around or behind the kneecap
• Pain when climbing stairs or squatting
• Discomfort after sitting for long periods
• Clicking or grinding in the knee
• Pain during or after running

How Physiotherapy Can Help

Physiotherapy is the most effective treatment for Runner’s Knee because it treats the underlying cause—not just the pain.

Your treatment plan may include:

• Strengthening exercises for the hips, quadriceps, and core
• Manual therapy and joint mobilizations to improve knee and hip mobility
• Soft tissue techniques to reduce muscle tightness
• Stretching and mobility exercises
• Running gait and movement analysis
• Kinesiology taping or bracing if needed
• Heat, ice, TENS, or therapeutic ultrasound to help manage pain

Your physiotherapist will also guide you on safely returning to running and sports while reducing the risk of future injuries.

Can Massage Therapy Help?

Massage therapy can help relieve muscle tightness in the quadriceps, hamstrings, calves, and IT band. Techniques such as deep tissue massage and myofascial release can reduce tension, improve flexibility, and support your rehabilitation program.

Can Chiropractic Care Help?

Chiropractic treatment may improve mobility in the hips, pelvis, lower back, and knees. Joint mobilizations or adjustments can improve movement and complement a physiotherapy strengthening program.

When Should You Seek Treatment?

If your knee pain lasts longer than a week, keeps returning, or prevents you from enjoying your usual activities, it’s a good idea to seek treatment. Early intervention can speed recovery and help prevent the condition from becoming chronic.

The Bottom Line

Runner’s Knee is a common overuse injury, but with the right treatment, most people recover successfully. Physiotherapy is the cornerstone of treatment, helping reduce pain, improve strength and movement, and get you back to running safely. Massage therapy and chiropractic care can also play a valuable supporting role as part of a comprehensive treatment plan.