
Understanding and Managing Patellofemoral Pain Syndrome (Runner’s Knee)
If you’ve been experiencing persistent knee pain, particularly during activities like running, squatting, or climbing stairs, you might be dealing with patellofemoral pain syndrome (PFPS), commonly known as runner’s knee. Despite its name, this condition doesn’t exclusively affect runners—it’s one of the most common types of knee pain and can affect people of all activity levels. While PFPS can sometimes be quite disabling, the good news is that it’s typically very treatable with the right approach.
What Causes Patellofemoral Pain Syndrome?
PFPS is characterized by pain around or behind the kneecap, often triggered by an increase or change in stress to this area. Contrary to common assumptions, factors like age, weight, height, hip angle, and even those occasional popping or cracking noises your knees might make are not significant risk factors for developing this condition.
However, research suggests that a lack of quadriceps strength may increase the likelihood of developing PFPS. The quadriceps are essential for controlling the kneecap and supporting proper movement patterns during physical activity. When these muscles are weak, the knee may experience increased stress, potentially leading to pain.
Patellofemoral Pain Syndrome Doesn’t Resolve on Its Own
Unlike some injuries, PFPS rarely improves without targeted intervention. Ignoring the problem or simply waiting for it to subside can lead to prolonged discomfort and potential worsening of symptoms. That’s why early identification and management are crucial for recovery.
Effective Treatment Strategies for PFPS

Managing PFPS typically involves a multifaceted approach. Here are the most effective evidence-based strategies:
1. Education 📖
Understanding the nature of PFPS is the first step toward recovery. Knowing that this condition is treatable and recognizing the importance of proper management can help you stay motivated and consistent in your treatment plan.
2. Strengthening Exercises 💪
Strengthening the quadriceps and other surrounding areas of the leg is a cornerstone of PFPS treatment. Gradually increasing the intensity of these exercises under the guidance of a physiotherapist ensures safe and effective progress.
3. Movement Retraining 🚶🏽♀️
Altering the way you move during certain tasks may help to change the way you stress the front of your knee. Doing this, even for a shorter period of time may allow this area to adapt, become less painful and more load tolerant.
4. Short-Term Supportive Measures ❤️🩹
While long-term recovery focuses on education and strengthening, short-term interventions like taping, braces, or insoles may provide temporary relief. Again these tools may help change the way you stress your knee, or perhaps just help provide some pain relief during daily activities or exercise, making it easier to stick to your rehabilitation program.

How Long Does Recovery Take?
Patellofemoral pain syndrome isn’t a quick fix. With consistent management, it can take three months or more to see significant improvement. Patience and adherence to your physiotherapy plan are key to achieving lasting results.
Final Thoughts
If you’re experiencing symptoms of PFPS, don’t hesitate to seek help. A personalized physiotherapy program that includes education, strengthening exercises, and movement retraining can make a world of difference. Remember, while PFPS can be frustrating, it’s a highly treatable condition that doesn’t have to hold you back from doing the activities you love.
Comments