Runner’s Knee

Runner’s knee usually develops due to overuse. Repetitive stress on the knee joint can irritate the tissues around the kneecap (patella). Some common factors that contribute to this injury include:

• Weak thigh and hip muscles
• Poor foot alignment or flat feet
• Tight hamstrings or calves
• Sudden increase in activity or intensity
• Improper footwear
• Poor running or movement technique

When the muscles around the knee are not balanced or strong enough, they fail to keep the kneecap properly aligned. This misalignment leads to friction and pain.

The main symptom of runner’s knee is a dull, aching pain around or behind the kneecap. The pain often gets worse when:

• Going up or down stairs
• Squatting
• Sitting with bent knees for long periods
• Running or jumping

Some people may also notice a grinding or popping sensation in the knee.

Physiotherapy is the most effective, non-surgical treatment for runner’s knee. A tailored physiotherapy program focuses on:

• Reducing pain and swelling
• Improving muscle strength, especially in the thighs, hips, and core
• Enhancing flexibility of tight muscles like hamstrings and calves
• Correcting foot posture and movement patterns
• Advising on proper footwear and activity modifications

Your physiotherapist may use techniques such as manual therapy, taping, stretching exercises, and strengthening routines. Gradually, this helps to realign the kneecap, reduce stress on the joint, and prevent future flare-ups.

For acute pain, multiple treatment choices like High Volt Combo, Ultrasound, LASER, Cryo compression are available.

To avoid runner’s knee, it’s important to:

• Warm up before exercise
• Strengthen the muscles around the knees and hips
• Use proper footwear with good support
• Avoid sudden increases in activity level
• Practice good running or movement techniques