Runner's knee (PFPS) — Prevention & Recovery for Runners | LetsRunNow

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All common injuries

Knee

Runner's knee (PFPS)

Dull ache around or behind the kneecap, worse going downstairs, after sitting, or on longer runs.

How to avoid

·Don't ramp up hills and speed work in the same week
·Strengthen quads and glutes — weak hips often cause knee tracking issues
·Avoid overstriding; aim for a quicker, shorter stride on easy days
·Use the 10% rule for weekly volume increases

How to fix / recover

·Reduce mileage and avoid hills until pain subsides
·Ice after runs; try patellar taping if recommended by a physio
·Exercises: clamshells, side-lying leg lifts, wall sits
·Gradually rebuild volume once pain-free on stairs and easy walks

When to see a specialist

·Pain persists beyond 2 weeks of reduced activity
·Knee locks, gives way, or swells noticeably after runs
·Pain is severe enough to change how you walk day-to-day
·Same knee pain returns every time you build mileage — a sports physio can assess tracking and hip strength

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