Runner's knee, medically known as patellofemoral pain syndrome, is a general term for pain around or behind the kneecap caused by repetitive stress and poor kneecap tracking during movement. It's one of the most common overuse complaints among runners and usually builds up gradually rather than from a single incident.
A dull, aching pain around or behind the kneecap, often worse going up or down stairs, squatting, or after sitting for a long time. It typically builds gradually rather than appearing after a specific injury.
Common contributors include a sudden jump in mileage, weak hip or thigh muscles, and running form that puts uneven stress on the kneecap. It's generally an overuse pattern rather than a single cause.
Reducing running volume, strengthening the hips and quads, and easing back into training gradually all help most cases. This is general education, not medical advice, so persistent or worsening pain is worth having assessed by a doctor or physiotherapist.
Mild cases sometimes allow reduced, pain-free running alongside cross training, but pushing through sharp or worsening pain usually delays recovery. A physiotherapist can help judge what's safe for your specific case.
Increase mileage gradually, build hip and quad strength, and don't ignore early, mild knee discomfort. Cross training on hard weeks can also reduce repetitive stress on the joint.