Knee Pain After Running? A Physio's Guide to Runner's Knee

What is Runner's Knee?

Runner's knee (patellofemoral pain syndrome) is one of the most common running injuries. It causes pain around or behind the kneecap, particularly when:

• Running (especially downhill)
• Going up or down stairs
• Sitting for long periods
• Squatting

Common Causes

• Overtraining or sudden increase in mileage
• Weak quadriceps or glutes
• Poor running biomechanics
• Inappropriate footwear
• Tight IT band or hamstrings

Treatment Approach

1. Load Management

You don't always need to stop running, but you may need to reduce your volume temporarily.

2. Strengthening Program

Targeting the quadriceps (especially VMO), gluteus medius, and hip stabilisers is crucial.

3. Running Analysis

We can assess your running form and identify biomechanical issues contributing to your pain.

4. Manual Therapy

Hands-on treatment including soft tissue work and joint mobilisation can provide relief.

5. Gradual Return to Running

A structured return-to-running program prevents recurrence.

Prevention Tips

• Increase weekly mileage by no more than 10%
• Include strength training 2-3 times per week
• Replace running shoes every 500-800km
• Warm up properly before runs
• Cross-train with cycling or swimming

Get Help Today

Our Perth physio team has extensive experience treating runners. Book a bulk billed session and get back on the road pain-free.