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Runner’s Knee Physiotherapy in Richmond
See below how Richmond Physiotherapist can help you
Runner’s Knee (Patellofemoral Pain Syndrome): Causes, Symptoms, and Rehabilitation
Patellofemoral Pain Syndrome (PFPS), commonly known as runner’s knee, is a condition that causes pain at the front of the knee around or behind the kneecap.
It is one of the most common knee conditions and often develops gradually due to repetitive stress, poor movement patterns, or muscle imbalances.
PFPS can make everyday activities like walking, squatting, running, or climbing stairs uncomfortable.
At Richmond Physiotherapist, we provide physiotherapy treatment for patellofemoral pain syndrome in Richmond focused on reducing pain, improving alignment, and restoring proper movement.
What Causes Runner’s Knee
Runner’s knee usually develops when the amount of stress placed on the knee exceeds what the joint and surrounding tissues are currently prepared to tolerate. This often happens after a sudden increase in running distance, speed, hills, squatting, jumping or other repetitive knee-loading activities.
Several factors can contribute, including:
- a rapid increase in training volume or intensity
- reduced quadriceps or hip strength
- limited tolerance to running, jumping or squatting loads
- changes in footwear, running surface or training routine
- insufficient recovery between training sessions
- movement strategies that increase stress at the kneecap
There is rarely one single cause. A physiotherapy assessment helps identify which factors are most relevant to your symptoms and activity goals.
Symptoms of Runner’s Knee
Symptoms are usually felt at the front of the knee.
Common symptoms include:
• pain around or behind the kneecap
• pain with stairs (especially going down)
• discomfort with squatting or lunging
• pain during or after running
• stiffness after sitting for long periods
• clicking or grinding sensations
Symptoms often worsen with repetitive knee bending activities.
How Physiotherapy Helps Runner’s Knee
Physiotherapy focuses on correcting the underlying causes of PFPS rather than just treating symptoms.
During your physiotherapy assessment at Richmond Physiotherapist, we evaluate:
• knee tracking and alignment
• hip and glute strength
• movement patterns (squat, step-down, running)
• muscle flexibility
• overall lower body mechanics
This helps guide a targeted treatment plan.
Stages of PFPS / Runner’s knee rehabilitation
Recovery is typically structured in phases:
Pain Reduction Phase
• reduce irritation
• modify activity levels
• improve basic movement
Strength Phase
• strengthen quads and glutes
• improve knee control
Movement Phase
• correct squat and movement mechanics
• improve control during dynamic tasks
Return to Activity
• gradual return to running or sport
• improve load tolerance
Physiotherapy Treatments for Runner’s Knee
Treatment may include:
Exercise Rehabilitation
Strengthening of quads, glutes, and hip stabilizers.
Manual Therapy
Improving joint mobility and soft tissue flexibility.
Taping Techniques
To support kneecap tracking if needed.
Movement Retraining
Correcting squat, running, and daily movement patterns.
Load Management
Adjusting training volume and activity levels.
When to See a Physiotherapist for your Runner’s Knee
You should consider physiotherapy if:
• knee pain is present during running or activity
• stairs or squatting are painful
• symptoms are not improving with rest
• pain returns when increasing activity
• you want to prevent the condition from worsening
Early physiotherapy can help prevent chronic knee pain.
If you are dealing with front knee pain or runner’s knee, physiotherapy can help guide your recovery.
Richmond Physiotherapist provides structured rehabilitation to help you reduce pain, improve movement, and return to activity safely.
Book your physiotherapy appointment today.
Frequently Asked Questions
Can I keep running with runner’s knee?
You can usually keep running if you modify things. Shorten your runs, avoid hills and stairs for a bit, and don’t push through sharp pain. Runner’s knee is an overload problem, so the answer isn’t always full rest. It’s smarter loading while we fix the strength deficits that caused it.
Does taping actually help runner’s knee?
It can help short term. Taping the kneecap can change how it tracks and take some pressure off the irritated tissue, which lets you train with less pain. But tape is a bandaid. The real fix is quad and glute strengthening so the kneecap tracks properly on its own without needing external help.
Will new running shoes fix my runner’s knee?
Probably not on their own. Shoes matter less than most people think for patellofemoral pain. The research points to hip and quad weakness as the bigger driver. Good shoes don’t hurt, but don’t expect a shoe change to fix what is fundamentally a strength problem.
Which exercises actually work for runner’s knee?
The ones that target the quads and glutes. Spanish squats, step-downs, split squats, and glute medius work like clamshells and lateral band walks. The key is progressive loading, not just doing a few bodyweight squats and calling it done. We build the program up as your knee tolerates more.
Book an appointment
Your recovery starts with one visit.
Every session is 1-on-1, built around your body and your goals. We bill your insurance directly, so you can focus on getting better.