If you are a runner, jogger or someone who enjoys regular leg training, you may have experienced pain around the front of your knee. Often referred to as runner’s knee or patellofemoral pain, this is a common problem that can make running, squatting, climbing stairs or even sitting for long periods uncomfortable.
Understanding what may contribute to it and how to manage your training can help you get back to doing the things you enjoy.
What is runner’s knee?
Runner’s knee describes pain around or behind the kneecap. Despite its name, it is not limited to runners and can affect anyone who regularly loads their knees through activities such as cycling, walking, squatting or jumping.
There is rarely one single cause. Instead, symptoms can develop when the demands being placed on the knee exceed its current capacity to cope. Changes in training, strength, movement, recovery and previous injuries can all play a role.
What can contribute to runner’s knee?
Several factors may contribute to developing patellofemoral pain:
- Changes in training: A sudden increase in running distance, speed, hills or training frequency can place more demand on the knee than it is used to.
- Strength and capacity: The muscles around the hip and knee help control movement and absorb load. Improving their strength can form an important part of recovery.
- Movement patterns: The way you move during running, squatting or other activities can influence how load is distributed through the knee.
- Recovery: Insufficient rest between demanding sessions can make it harder for the body to adapt to increasing training loads.
- Previous injury: Previous problems with the knee, hip, ankle or foot may influence how you move and load the leg.
How can you reduce your risk?
You do not necessarily need to stop running to look after your knees. Building your training gradually gives your body time to adapt to increasing demands.
Strength training for the quadriceps, glutes and other muscles around the hip and knee can help build capacity. It is also worth considering your overall training load, particularly when increasing mileage, intensity or frequency.
Good recovery matters too. Adequate sleep, rest between harder sessions and allowing time for your body to adapt can all contribute to staying active.
Recovering from runner’s knee
If knee pain develops, temporarily reducing activities that significantly aggravate your symptoms can help settle things down. This does not always mean complete rest.
Depending on your symptoms, you may be able to continue with modified running or other forms of exercise while gradually rebuilding your tolerance. Strength and conditioning can then be progressed alongside a gradual return to your normal training.
If your knee pain is persistent, worsening or affecting your ability to exercise normally, an assessment can help identify the factors contributing to your symptoms and guide your rehabilitation.
The takeaway
Runner’s knee is common, but experiencing knee pain does not necessarily mean you need to give up running.
Managing your training load, building strength and gradually increasing your capacity can help you return to running with greater confidence. The aim is not simply to reduce pain, but to help your knee cope with the demands you want to place on it.
Clinic locations
Looking for appointment information? Cameron Hayward Osteopathy offers appointments at The Cedars Practice in Caterham and with Newhill Osteopathy in Horley.
Find clinic details, directions and contact options for osteopathy in Caterham or osteopathy in Horley.