What is it?
Runner's knee (patellofemoral pain syndrome) is pain around or behind the kneecap (patella), aggravated by activities like running, climbing stairs, squatting, or prolonged sitting. It is the most common overuse injury in runners and active individuals.
Common causes
- Overtraining or sudden increase in activity
- Weak hip abductors and external rotators
- Poor running form or footwear
- Tight quadriceps, hamstrings, or IT band
- Flat feet (overpronation) altering knee mechanics
Signs and symptoms
- Aching pain around or behind the kneecap
- Pain worsening when going downstairs, squatting, or running downhill
- A painful "theatre sign" — pain with prolonged sitting at 90 degrees
- Crepitus (grinding) under the kneecap
- Occasional swelling around the knee
Physiotherapy treatment at VPARC
- Hip strengthening (especially glutes and abductors)
- Patellofemoral taping for immediate pain relief
- Gait retraining to correct running mechanics
- Quadriceps VMO activation exercises
- Footwear assessment and orthotics if indicated
What you can do at home
- Reduce running volume temporarily; switch to swimming or cycling
- Perform clamshell exercises and side-lying hip abduction daily
- Foam roll your quadriceps and IT band
- Avoid sitting with knees bent for long periods
When to visit VPARC
Visit VPARC if knee pain is limiting your training or daily activities, or if pain has persisted for more than 4 weeks. Early correction of movement patterns gives the best results.
Call +91 98896 78838 or read more on our Knee Pain Treatment in Varanasi page. This leaflet is general information and does not replace a medical assessment.