Runner’s knee, also known as patellofemoral pain syndrome, is one of the most common causes of knee pain we see. Despite its name, it doesn’t just affect runners. Anyone who spends time walking, squatting, or climbing stairs can experience it. The pain often feels like a dull ache around or behind the kneecap, and it can be frustrating when it stops you from moving the way you want. At GRIT, we know how important staying active is.

How GRIT Can Help With Runner’s Knee

At GRIT, we take a personalised and evidence-based approach to managing runner’s knee. Your treatment may include:

  • Comprehensive assessment to identify movement patterns, muscle imbalances, and training habits contributing to your pain
  • Targeted exercise program to strengthen the hips, glutes, and quads for better knee support
  • Hands-on treatment to reduce pain and improve mobility in the short term
  • Running technique analysis to fine-tune form and reduce stress on the knee
  • Load management strategies so you can stay active while gradually building back your training

Our aim is not just to settle the pain but to give you long-term tools to move stronger and prevent future flare-ups.

What Is Runner’s Knee

Runner’s knee happens when the kneecap (patella) doesn’t move smoothly in its groove at the front of the thigh bone. Instead, it can rub against the sides of the groove, leading to irritation and pain. This condition is common in active people, but it can also occur if there are imbalances in strength, flexibility, or movement patterns.

Symptoms and Signs

The key signs of runner’s knee include:

  • Pain around or behind the kneecap, especially during activity
  • Discomfort when squatting, running, or going up and down stairs
  • Pain after sitting for long periods with the knees bent (sometimes called “theatre sign”)
  • Occasional cracking or grinding sounds in the knee when moving

Causes and Risk Factors

Runner’s knee can be linked to a few different factors, including:

  • Muscle imbalances in the hips, thighs, or calves
  • Overuse or sudden increases in training load
  • Poor footwear or running mechanics
  • Flat feet or overpronation
  • Previous knee injuries that change how the joint moves

Understanding what’s driving your pain is the first step to effective treatment.