How to Fix Runner's Knee Pain

Remedies for Runner’s Knee

Knee pain is the #1 most common running-related injury, and the most frequent type of knee pain occurs at or around the front of the knee cap. This is known as Patellofemoral Pain Syndrome (PFPS) — and it accounts for up to 62% of knee pain in runners!

How Can You Tell if You Have PFPS?

You may have PFPS if you notice pain or stiffness:

• On or around your kneecap

• That worsens throughout a run

• When going up/down stairs or during squats

• After sitting for long periods

• Any time your knee is bent

What Can You Do About It?

🟢 1. Fix Training Errors

The best remedy is always prevention. One of the biggest contributors to PFPS is doing too much, too soon, or not listening to your body. Learn more here:
Training 101 Blog Post »

Remember: treating a running injury must include looking at the whole person. Sleep, nutrition, stress, and life circumstances are just as important as mileage and terrain.

🟢 2. Strengthen

The most evidence-supported way to improve PFPS is to strengthen the muscles around the hip and knee.

A great place to start is with single-leg squats — focusing on keeping your hip, knee, and foot in alignment (a straight line from hip to toe). Strong hips = happy knees.

🟢 3. Taping

Taping around the kneecap can provide short-term relief, especially when paired with exercise. Here's a quick how-to:
👉 Knee Taping Video

⚠️ Note: Taping (like braces and sleeves) is a temporary solution. It’s a tool — not a fix.

🟢 4. Foot Orthosis (Insoles)

Sometimes knee pain starts at the foot. If your foot mechanics are off, your knee often pays the price.

A pre-made orthotic or insole may help decrease your pain while you build long-term strength in your hips and legs. This is a short-term aid, not a forever solution.

🟢 5. Gait Retraining

How you run matters. Adjusting your running form may reduce stress on the knee. Some evidence-based adjustments include:

• Increasing your cadence (steps per minute)

• Landing your foot closer to your center of mass

• Slightly widening your stance

These small changes can significantly reduce knee stress and are tailored based on your unique movement patterns.

🟢 6. Physical Therapy

If you’ve tried the basics and knee pain is still lingering — it’s time for a deeper look.

A physical therapist can:

1. Assess joint mobility

2. Observe how you move with stairs, squats, running, etc.

3. Test your hip and knee strength

We’ll also help rule out other conditions that could be mimicking PFPS.

How Long Until It Feels Better?

That depends on:

• How long it’s been bothering you

• Your training volume

• How consistent you are with strengthening and adjustments

That said, with the right plan, you should see noticeable improvement within 2–3 weeks.

If pain lingers or worsens, don’t wait. Reach out. Getting the right help early on keeps a minor issue from becoming a long-term problem.

Questions or Need Help?

I’m always happy to chat more. Feel free to reach out:
📧 [email protected]

Source:
Willy R, Holland L, Barton C, et al. Patellofemoral Pain Clinical Practice Guideline. JOSPT. 2019.