Medical Disclaimer: PhysiotherAIpy provides general wellness guidance only and is not a substitute for professional medical diagnosis or advice.

Runner's Knee: Prevention and Recovery Guide

Patellofemoral pain syndrome can stop a runner in their tracks. Learn the strengthening exercises that protect your knees.

By Project Team. Dec 15, 2023. 6 min read.

Runner's knee is a broad term for pain around the kneecap. It is often caused by muscle imbalances rather than the knee joint itself.

It starts in the hips

Weak gluteal muscles often cause the thigh bone to rotate internally, putting stress on the knee. Strengthening your hips is often the cure for knee pain.

Top Exercise: Clamshells

Lie on your side with knees bent. Keep feet touching and open your top knee like a clam. You should feel this in the side of your buttock (Glute Medius).

• Check your running shoes for wear.
• Avoid increasing mileage by more than 10% per week.
• Incorporate cross-training like swimming.