5 Simple Physio Exercises to Relieve Patellofemoral Pain
What is Runner’s Knee?
If you’re struggling with pain at the front of your knee when running, you might be dealing with a common but frustrating condition known as Runner’s Knee—clinically referred to as Patellofemoral Pain Syndrome (PFPS). It’s one of the most frequent causes of knee pain in runners and active individuals across the UK.
But here’s the good news: with the right approach, you can treat Runner’s Knee naturally and get back to pain-free running—without giving up the sport you love.
Runner’s Knee isn’t just one issue—it’s a term used to describe pain around or behind the kneecap, especially during activities like:
- Running (particularly downhill)
- Going up or down stairs
- Squatting or lunging
- Sitting for long periods with knees bent (a.k.a. “theatre sign”)
These symptoms are often caused by poor movement patterns or muscle imbalances that affect how the kneecap (patella) moves along the thigh bone (femur).
What Causes Patellofemoral Pain Syndrome?
One of the most common search queries we see is “Why does my knee hurt when I run?” In most cases, it’s due to a combination of:
- Weak glute and quadricep muscles (causing poor leg alignment and joint loading)
- Tight quads and joint positions (pulling the kneecap out of position)
- Foot mechanics (such as flat feet or overpronation)
- Sudden increases in training load (doing too much, too soon)
- Poor plyometric qualities (poor springs, poor economy)
Over time, these factors can overload the knee joint and cause inflammation and pain around the patella.
Why Rest Alone Isn’t Enough
While rest can reduce symptoms temporarily, it doesn’t fix the underlying issues. To properly recover, you need a targeted rehab approach that focuses on:
- Strength
- Motor Control
- Mobility
- Plyometrics
- Running Gait Re-education
That’s where our free resource comes in.
FREE DEMO: 5 Simple Exercises for Runner’s Knee Pain
We’ve created a free rehab guide in the form of a downloadable demo with 5 effective exercises designed to relieve pain, improve knee stability, and support long-term recovery.
These are the same exercises we use in clinic to help runners recover from Patellofemoral Pain Syndrome. No fluff. Just practical, proven strategies you can use at home.
You’ll learn how to:
- Activate your glutes and hips for better knee alignment
- Reduce quad and calf tightness that worsens knee pain
- Improve control during running, walking and squatting
- Build load tolerance gradually so you don’t flare up
- Prevent future injuries through smart movement
Best of all, they take just 15-20 minutes to complete.
Take the First Step Toward Pain-Free Running
If you’ve tried resting, foam rolling, or stretching with little success, it might be time for a proper assessment by a physiotherapist. Search terms like “runner’s knee treatment near me” or “sports physio for knee pain” bring hundreds of people to us every month—because generic advice doesn’t always work.
At Invicta Health & Performance, we specialise in treating running injuries and helping people get back to the activities they love—stronger, smarter, and pain-free. We don’t just treat symptoms—we fix the cause.
Our team works with runners of all levels—whether you’re preparing for your next 10K or simply enjoy weekend jogs. With the right support, Runner’s Knee doesn’t have to be a long-term setback.
If you’re ready for a personalised treatment plan, book an appointment with one of our expert physiotherapists today.