Runner’s Knee: Understanding and Treating Patellofemoral Pain Syndrome

Knee pain can quickly derail your training, whether you are a runner, cyclist, gym-goer or simply trying to stay active. One of the most common knee conditions we see at My Family Podiatry is Runner’s Knee.

Despite the name, runner’s knee does not only affect runners. We regularly see it in people walking more, returning to sport after time off, increasing gym training and even cycling. With the right assessment and treatment plan, most people can return to activity without ongoing pain.

Our sports podiatry team in Albany Creek works with runners and active individuals across North Brisbane to identify why knee pain has developed and how to resolve it properly, not just temporarily.

What Is Runner’s Knee?

Runner’s knee, also known as Patellofemoral Pain Syndrome (PFPS), can strike athletes of all skill levels and refers to pain that develops around or behind the kneecap. The pain is usually dull and aching rather than sharp, and it often worsens with activities that repeatedly load the knee joint.

Common triggers include running, squatting, cycling, climbing stairs and prolonged sitting with the knees bent. Some people notice pain when standing up after sitting for long periods, such as after driving or watching a movie.

In many cases, runner’s knee is linked to how the kneecap tracks over the thigh bone during movement. When alignment is altered, the structures around the kneecap are exposed to increased stress, leading to irritation and pain over time.

Why Runner’s Knee Develops

Runner’s knee rarely has a single cause. It is usually the result of multiple factors working together.

One common contributor is excessive inward movement of the knee during walking or running. This is often associated with increased foot pronation, where the foot rolls in too much. When the foot collapses inward, it can alter the position of the knee and increase load on the patellofemoral joint.

Weakness or poor control through the hips and thighs can also play a role. If the muscles that stabilise the leg are not working efficiently, the knee is forced to absorb more load than it should.

Training errors are another major factor. Sudden increases in running volume, changes in terrain, new footwear or returning to exercise after a break can overload the knee before it has adapted.

Common Symptoms of Runner’s Knee

Runner’s knee can present differently from person to person, but common symptoms include:

• A dull ache around or behind the kneecap

• Pain that worsens during or after activity

• Discomfort when walking downstairs or downhill

• Pain after sitting with bent knees for long periods

• A grinding or clicking sensation during movement

• Occasional swelling around the knee

Pain is often spread over a broad area rather than being pinpointed to one specific spot. This helps distinguish runner’s knee from more serious conditions such as stress fractures.

How a Sports Podiatrist Treats Runner’s Knee

Effective treatment focuses on addressing the underlying causes rather than simply settling symptoms.

At My Family Podiatry, our approach begins with a detailed assessment of how your lower limbs move and load during activity.

Comprehensive Assessment

We assess knee movement, foot posture, walking and running mechanics, muscle strength and flexibility. This allows us to identify contributing factors such as excessive pronation, hip weakness or training overload. We may also perform a diagnostic ultrasound to check the structures of the knee if indicated.

Custom Foot Orthotics

Custom foot orthotics are often used to improve lower limb alignment and reduce stress through the knee. By controlling excessive foot motion, orthotics can help improve knee tracking and reduce pain during activity.

Strength and Conditioning

Targeted strengthening exercises are prescribed to address weaknesses that contribute to poor knee control. This often includes hip, thigh and calf strengthening to improve how forces are absorbed during movement.

Soft Tissue Therapy

Manual techniques, stretching and foam rolling can help reduce muscle tension around the knee and thigh. This can improve movement quality and reduce strain on the patellofemoral joint.

Shockwave Therapy

For persistent cases that do not respond to load modification and strengthening alone, shockwave therapy may be recommended. Shockwave therapy helps stimulate blood flow, promote tissue repair and reduce pain sensitivity in chronically overloaded structures around the knee.

Training Load Management

We also guide gradual return to activity. This includes adjusting running frequency, intensity and volume to allow tissues to adapt safely and reduce the risk of recurrence.

When Knee Pain Might Be Something Else

While runner’s knee is common, not all knee pain fits this diagnosis. Further investigation is recommended if you experience:

• Pain that worsens steadily during activity without easing

• Pain that wakes you at night

• Sharp, localised pain in one specific spot

• Significant swelling or instability

If symptoms do not improve with appropriate management, further imaging or referral may be required.

Runner’s Knee and Active People in North Brisbane

We see runner’s knee frequently in people across Albany Creek and North Brisbane who are increasing their activity levels. This includes runners training for events, gym-goers adding strength work, and office workers returning to exercise after long periods of sitting.

Early assessment often leads to faster recovery and prevents the condition from becoming long-term. If you are getting back into activity or looking to increase your running, a running assessment can be a great way of ensuring you start off on the right foot and avoid common injuries.

Frequently Asked Questions About Runner’s Knee

Can runner’s knee go away on its own?

Mild cases may settle with rest, but without addressing the underlying cause, symptoms often return once activity resumes.

Do I need to stop running completely?

Not always. Many people can continue modified activity while addressing strength, footwear and biomechanics.

Are orthotics always necessary?

Not everyone needs orthotics, but they can be very helpful when foot posture is contributing to knee pain.

How long does recovery usually take?

With appropriate treatment, many people notice improvement within weeks. Long-standing cases may take longer.

Can shockwave therapy help runner’s knee?

Shockwave therapy can be useful for persistent pain when other treatments have not been sufficient.

Book an Assessment for Runner’s Knee

If knee pain is limiting your training or daily activities, early assessment can prevent ongoing issues. Our sports podiatrists at My Family Podiatry in Albany Creek work with active individuals across North Brisbane to diagnose and treat runner’s knee effectively.

Call 07 3088 6116 or book online to start your recovery and get back to moving pain free.

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