Runner’s Knee

Runner’s knee is a bit of a catch-all name. It usually points to pain around or behind the kneecap (the technical term is patellofemoral pain), and it likes to announce itself on a run, on the way down stairs, or after a long stretch of sitting with the knee bent, which is why some people call it the moviegoer’s knee.

The part runners hate hearing (and the part they like)

The part runners hate hearing: the fix is usually about training load, not a magic spot on the knee. The part they like: the knee itself is usually not damaged. Think of your tissues like a bank account for load. Every run is a withdrawal, and every easy day, sleep, and bit of strength work is a deposit. Runner’s knee tends to show up when withdrawals get ahead of deposits, a jump in mileage, a new hill route, a change of shoes, or a body that has not yet been loaded enough for what you are asking of it. The pain is real, but it is more often an overdrawn account than a broken one.

What does runner’s knee feel like?

A dull ache around or behind the kneecap that builds during a run, grumbles on stairs (down is often worse than up), and stiffens up after sitting. It is usually hard to point at with one finger, which is part of the pattern: pain you can pinpoint precisely, or a knee that swells, locks, or gives way, points away from runner’s knee and toward something we would want to look at more closely.

How we assess and help

We take a history that includes your training, how far, how often, what changed lately, then watch how you move and check the hip, knee, and ankle, since the knee often pays the bill for what its neighbours are not doing. Care usually pairs hands-on treatment with a strength plan for the hips and legs through exercise and rehab, plus an honest conversation about adjusting your running while the knee calms down. Ease off the gas rather than slam the brakes: most runners keep running at some level while things settle. Our running injury care page covers how we work with runners in more detail.

Can I keep running with runner’s knee?

Often yes, at a reduced and adjusted dose, guided by how the knee responds. Pain that settles quickly and is not trending worse is generally workable; we will help you find the level that keeps you moving without stirring things up. That judgement is exactly what the assessment is for, so we can tell you what applies to your knee rather than knees in general.

When to get it checked sooner

See a healthcare provider promptly if the knee swells, locks, or gives way, if the pain started with a specific twist or pop, or if there is pain at rest or at night that is not settling. Those signs point beyond runner’s knee, and if they show up in your assessment we will refer you on.

Read more from our team

• Hurt vs harm: does pain cause damage?
• You can take this to the bank: why fitness doesn’t store up
• Motion beats perfection