Runner's Knee: Why It Happens and Exercises That May Help
Pain at the front of the knee that appears a few kilometres into a run, worsens on downhills and aches after sitting is one of the most familiar patterns in running injuries.
What is going on
Patellofemoral pain, commonly called runner's knee, involves irritation of the joint between the kneecap and thigh bone. It typically follows a change in training: more distance, more hills, faster sessions or new shoes. Strength deficits in the quadriceps, glutes and calves increase the load the joint has to absorb with each stride.
Adjusting your running
Complete rest is rarely necessary. Reduce weekly distance to a level that keeps pain at or below three out of ten during and after running, avoid steep downhills initially, and consider slightly increasing your step rate, which may reduce load at the knee. Rebuild volume gradually once symptoms settle.
Running physiotherapy in Centurion
If you are training for a race and knee pain keeps interrupting your build up, a running assessment can look at your strength, training load and mechanics together rather than in isolation.
If you're in Centurion or Midrand and want personal guidance, our physiotherapist offers same day appointments in clinic in Eco Park, Centurion, or at your home.
Related physiotherapy services
Frequently asked questions
Can I keep running with runner's knee?+
Often yes, at reduced volume and intensity, provided pain stays low during and after the run.
Do I need new running shoes?+
Shoes are one small factor. Comfort matters most, and shoe changes rarely fix a load related problem on their own.
How long does runner's knee take to settle?+
Many runners improve within six to twelve weeks with consistent strengthening and sensible load management.
Is a knee strap useful?+
Some runners find a patellar strap reduces symptoms during running. It is a comfort aid rather than a treatment.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.