Runner's knee (patellofemoral pain): causes and treatment
A clinically reviewed guide to runner's knee — kneecap pain and how it is managed.
Medically reviewed by D.C Matt · Lead Director
Last reviewed 1 July 2026
- It causes pain around or behind the kneecap.
- Common triggers are running, stairs, squatting and prolonged sitting.
- Hip and thigh strengthening is central to recovery.
What is runner's knee?
Runner's knee is pain at the front of the knee, around or behind the kneecap, related to how the kneecap loads and moves.
It is one of the most common causes of knee pain in active people. It is usually an overload and load-distribution problem rather than structural damage.
What are the symptoms of runner's knee?
Typical symptoms are aching around the kneecap, worse with stairs, squatting, running or prolonged sitting.
- A dull ache around or behind the kneecap
- Pain with stairs, squatting or kneeling
- Pain after sitting for long periods (‘theatre sign’)
- Occasional grinding or clicking
How is runner's knee treated?
Runner's knee is treated with load management and a progressive hip and thigh strengthening programme.
Temporarily reducing aggravating loads while building strength and control around the hip and knee is the core approach. Running technique and training load are also reviewed.
The Postura approach
At Postura Wellness, care for runner's knee is built around OrthoRestore™ — our signature method that combines chiropractic and physiotherapy into one coordinated plan. Depending on your assessment, it can bring together chiropractic adjustments, dry needling, muscle manipulation, Active Release Technique, and targeted exercises, supported where helpful by technology such as shockwave therapy and bioelectric therapy. The aim is to relieve symptoms while addressing the underlying causes, with a plan tailored to you.
When to seek assessment
Marked swelling, locking, giving way, or pain following a significant twisting injury may indicate a different knee problem and should be assessed.
Sciatica FAQs
Can I keep running with runner's knee?
Often yes, at a modified load. A clinician can help adjust training so you stay active while the knee settles.
Why does my knee hurt after sitting?
Prolonged sitting keeps the knee bent and loads the kneecap, which commonly aggravates patellofemoral pain.
How long does runner's knee take to recover?
Many cases improve over several weeks with load management and strengthening, though timelines vary.
Can physiotherapy help runner's knee?
Yes. Load management plus targeted hip and thigh strengthening is the mainstay of treatment.
This guide is informed by patient information from accredited medical institutions:
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