Runner's knee, more properly patellofemoral pain, is pain around or behind the kneecap. It is one of the most common problems in running, and you do not have to be a runner to get it. The signature symptoms are pain going down stairs, pain after sitting with the knee bent for a while, pain squatting, and pain that arrives at a fairly predictable point into a run.
More information
Why it happens
Almost always a mismatch between what the knee is being asked to absorb and what it is currently able to absorb. That means a jump in training volume, a change of terrain or footwear, or hip and calf strength that has never kept pace with the running. The kneecap is not out of alignment in the way the old explanations suggested, and it does not need putting back.
What treatment involves
The evidence points clearly at exercise, particularly strengthening the hip and the quadriceps, combined with sensible load management. That is unglamorous and it works. Alongside it, we look at your training, because a knee that hurts at eight miles is telling you something about your build up as much as your body.
Where the pattern keeps repeating we would suggest a video running assessment, so we can see what your leg actually does under load rather than infer it.
Do I have to stop running
Usually not completely, which is the answer most people want and rarely get. Reducing volume and intensity to a level that does not provoke the pain, while the strength work takes effect, works better than stopping altogether and then returning to the same load that caused it.
Expect six to twelve weeks for meaningful change, and longer if the strength deficit is substantial.
Frequently Asked Questions
Do I have to stop running?
Is my kneecap out of alignment?
How long does runner's knee take to settle?
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