Runner's Knee (Patellofemoral Pain Syndrome)Overview
Runner’s Knee is a broad term for pain around the kneecap. It can be caused by irritation of the soft tissues or abnormal movement of the patella (kneecap). It’s commonly seen in runners but can affect anyone, particularly those who increase their activity levels too quickly.
Causes

• Overuse and repeated stress on the knee joint
• Misalignment of the patella (kneecap)
• Weak thigh muscles or imbalances in the quadriceps and hamstrings
• Flat feet or improper footwear that doesn’t provide sufficient support
• Sudden increase in running or physical activity intensity

Symptoms

• Pain around or behind the kneecap
• Pain that worsens with activity, especially when running, squatting, or going up/down stairs
• Clicking or popping sounds in the knee
• Swelling or tenderness in the knee area

Treatment

• Rest and avoiding high-impact activities
• Ice to reduce swelling and discomfort
• Physiotherapy focused on correcting muscle imbalances
• Proper footwear or orthotics to support the foot and knee alignment
• In severe cases, surgical intervention may be required

Rehabilitation Exercises

• Quad Sets: Sit with your legs extended, and contract your quadriceps muscles while pressing the back of your knee into the floor. Hold for 5 seconds, and repeat 10-15 times.
• Clamshells: Lie on your side with your knees bent at a 90-degree angle. Keep your feet together while lifting your top knee, then lower it back down. Repeat 10-15 times.
• Step-Ups: Use a low step or sturdy platform, and step up with one foot, then bring the other foot up to meet it. Step back down and repeat for 10-15 reps on each side.