🏃♀️Common Running Injuries #3 ~Runner’s Knee~
Common Running Injuries #3
Knee Cap Pain While Running? It Might Be Runner’s Knee
Knee pain is one of the most common injuries in runners. A condition called Patellofemoral Pain Syndrome (PFPS), often referred to as Runner’s Knee, causes pain around or behind the kneecap.
Key Symptoms
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Pain during stairs, hills, or long runs
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Discomfort when squatting, kneeling, or sitting for long periods
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A dull ache deep in the front of the knee
What Causes It?
PFPS is generally caused by either lack of flexibility or muscle weakness/instability.
Type 1: Limited Flexibility (more common in males)
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Tight iliotibial band (ITB) or overused thigh muscles
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These pull the kneecap outward, disrupting joint alignment
Type 2: Weakness or Instability (more common in females)
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Weak glutes, thighs, and calves
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During running, the knee collapses inward due to poor control, increasing joint stress
What to Do
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Reduce inflammation with ice, rest, and physiotherapy
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Begin rehab under guidance to improve flexibility and strengthen supporting muscles
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Use cycling or pool running for fitness maintenance
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Gradually return to running as symptoms improve
Advice from Your Physio
Continuing to run through pain may damage cartilage and worsen the condition.
Early assessment and proper rehab will restore joint balance and prevent recurrence.