Patellofemoral pain (PFP), sometimes called runner's knee, is one of the most common causes of knee pain we see in active teenagers and adults. It affects runners, dancers, gym-goers and people who are on their feet all day. While it can be stubborn, it responds very well to the right exercise plan.
What is patellofemoral pain?
Your kneecap (patella) glides in a groove at the end of your thigh bone (femur). Patellofemoral pain is pain felt around or behind the kneecap. It usually builds up gradually rather than starting with a single injury, and it is mostly a problem of load: the joint and surrounding tissues are being asked to do more than they are currently ready for.
Common signs
- A dull ache around or behind the kneecap
- Pain going up or down stairs, squatting, kneeling or running, especially downhill
- Pain after sitting for a long time with your knees bent (the "movie-goer's sign")
- Sometimes a feeling of grinding or clicking, which on its own is not a sign of damage
Why does it happen?
There is rarely one single cause. Common contributors include:
- A sudden increase in training, running distance, hills or stairs
- Reduced strength in the thigh (quadriceps) and hip muscles
- How you land, squat or run, for example the knee drifting inwards
- Growth spurts in younger athletes
- Not enough recovery between sessions
How physiotherapy helps
International research consensus is clear that exercise therapy is the most effective treatment for patellofemoral pain, and that combining hip and knee strengthening works best. At IntegratePHYSIO your program may include:
- Load management: adjusting training so you can stay active without flaring your knee
- Hip and knee strengthening: progressive exercises for your glutes and quadriceps
- Movement retraining: improving how you squat, land, run or perform dance movements
- Short-term pain relief: taping or foot orthoses can help some people in the early stages
- Education: understanding your knee so you can manage it confidently long term
Most people notice improvement within six to twelve weeks of consistent exercise. Rest alone usually eases the pain for a while, but it often returns once you get back to activity because the underlying strength has not changed.
When to get it checked
See a physio if your knee pain lasts more than a couple of weeks, is stopping you from training or working, or if your knee swells, locks or gives way. These can point to a different problem that needs assessment.
If knee pain is holding you back, book an appointment and we will build a plan around your sport, work and goals. Learn more about hip and knee pain.
Information on this page is general and does not replace individual medical or physiotherapy advice. Your clinician will explain the most appropriate options after assessing you.
