Call To Schedule

Treating Runner’s Knee With Physical Therapy at Gear Up Physical Therapy and Wellness

Introduction to Runner’s Knee

If you are experiencing persistent pain around your kneecap that worsens with activities, it might be a sign of Runner’s Knee or Patellofemoral Pain Syndrome (PFPS). This condition is not exclusive to runners and can affect anyone. Fortunately, Physical Therapy for Runner’s Knee is an effective way to alleviate this discomfort.

What is Runner’s Knee?

Runner’s Knee, medically known as Patellofemoral Pain Syndrome, involves pain around the kneecap and is often aggravated by physical activities such as running, squatting, or climbing stairs. This condition arises when there is stress on the knee from abnormal movement or misalignment of the kneecap over the knee joint.

Symptoms of Runner’s Knee

The typical symptoms of Runner’s Knee include:

  • Dull, aching pain around or behind the kneecap
  • Aggravation from running, squatting, jumping, or prolonged sitting
  • Popping or grinding sensations in the knee joint
  • Swelling or tenderness around the kneecap
  • Difficulty in fully straightening the knee

These symptoms may resemble those from other issues like arthritis or ligament injuries, thus making a consultation with a healthcare provider essential.

Causes of Runner’s Knee

Factors contributing to Runner’s Knee include:

  • Excess weight increasing stress on the knees
  • Malalignment of bones from hips to ankles
  • Chondromalacia patella, where cartilage under the kneecap deteriorates
  • Overuse or improper training
  • Tight muscles around the thighs and calves
  • Weak hip and thigh muscles
  • Foot issues such as fallen arches or overpronation

How Physical Therapy Helps Runner’s Knee

Physical Therapy plays a crucial role in the Treatment of Runner’s Knee by reducing pain, improving function, and correcting underlying biomechanical dysfunctions.

Pain Management in Physical Therapy

Effective pain management is crucial for recovering from Runner’s Knee, and manual therapy techniques play a significant role in this process. Here are some of the manual therapy approaches used in physical therapy to alleviate knee pain:

  • Manual Therapy Techniques: These involve hands-on techniques to manipulate or mobilize the soft tissues and joints. Some of the common manual therapies include:
    • Soft Tissue Massage: This helps to improve blood circulation to the affected area, reduce muscle tension, and decrease pain. It can be particularly effective for loosening tight muscles around the knee that may contribute to the pain.
    • Joint Mobilization: Physical therapists may use gentle movements to mobilize the knee joint or surrounding joints that may be contributing to the pain and stiffness. This helps to increase range of motion and improve the alignment of the joint structures.
    • Myofascial Release: This technique involves applying gentle, sustained pressure into the myofascial connective tissue restrictions to eliminate pain and restore motion. This can be particularly useful for treating tightness in the iliotibial (IT) band and quadriceps that often affects the knee.

These manual therapy techniques not only help reduce pain but also facilitate better movement mechanics, which is crucial for the long-term management and prevention of Runner’s Knee.

Strengthening Exercises

Recent research in physical therapy has emphasized the importance of targeted strengthening exercises for effectively treating patellofemoral pain syndrome (Runner’s Knee). These exercises focus on building strength in specific muscle groups that play a crucial role in knee stabilization and alignment. Here are some scientifically supported exercises tailored for this purpose:

  • Quadriceps Strengthening: The quadriceps are crucial for stabilizing the kneecap and managing the forces that pass through the knee joint.
    • Mini Squats: Stand with your feet hip-width apart and perform a shallow squat, not exceeding 45 degrees of knee bend. Focus on keeping your knees aligned with your toes. This exercise helps strengthen the thigh muscles without putting excessive pressure on the knee.
    • Terminal Knee Extensions: Using a resistance band tied around a stable object and looped behind your knee, gently extend your knee against the resistance of the band. This targets the final degrees of knee extension to strengthen the quadriceps specifically at the knee joint.
  • Hamstring and Gluteal Strengthening: These muscles counteract the force of the quadriceps and provide posterior stability to the knee.
    • Hip Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips to form a straight line from your shoulders to your knees, tightening your glutes and hamstrings at the top of the movement. Lower back down and repeat. This exercise not only strengthens the hamstrings and buttocks but also engages the lower back and core.
    • Nordic Hamstring Curl: Kneel on the ground with your heels secured (either by a partner or under a stable object). Slowly lower yourself towards the floor using your hamstrings to control the descent as long as possible. This advanced exercise is highly effective in increasing hamstring strength and reducing knee pain.
  • Hip Muscle Strengthening: Strong hip muscles ensure proper leg alignment and reduce compensatory movements that can exacerbate knee issues.
    • Side-Lying Leg Raises: Lie on your side with your legs extended. Raise the upper leg about 45 degrees, then lower back down slowly. This exercise targets the hip abductors, crucial for maintaining lateral stability of the leg.
    • Step-Ups: Using a step or a low platform, step up with one foot, followed by the other, and then step back down. This simulates real-life movements and helps strengthen the entire lower body, focusing on the hips and thighs.
  • Core Strengthening: A strong core is vital for maintaining overall body alignment and reducing the load on the knees.
    • Plank Variations: Performing planks not only strengthens the entire core but also teaches the body to stabilize the pelvis and lower back. Variations can include side planks to target the obliques, enhancing lateral stability.
    • Supine Toe Taps: Lying on your back with knees bent in a tabletop position, slowly lower one foot to tap the floor, then raise it back to the starting position. Alternate legs. This exercise engages the deep core muscles without putting stress on the back.

Incorporating these exercises into a rehabilitation program should be done under the guidance of a physical therapist to ensure they are performed correctly and to adjust the program based on individual needs and progression. Tailoring the exercise regimen according to up-to-date research ensures the most effective treatment and recovery process for individuals with Runner’s Knee.

Enhancing Flexibility and Mobility

Improving flexibility involves stretching exercises for the quadriceps, hamstrings, and IT band, complemented by manual therapies such as foam rolling and myofascial release to alleviate muscle tightness and enhance joint mobility.

Biomechanical Assessments

A comprehensive evaluation identifies structural abnormalities and informs strategies like gait retraining to reduce knee stress.

Home Exercise Programs

Customized exercises help maintain improvements and prevent future injuries by teaching proper mechanics and footwear selection.

Preventing Runner’s Knee

Post-treatment, easing back into physical activity is crucial. Maintaining pain-free mobility during basic activities is essential before returning to full training. Proper warm-up routines and supportive footwear are also vital to prevent re-injury.

Conclusion: Overcome Knee Pain With Gear Up Physical Therapy and Wellness

Runner’s Knee can impact your active lifestyle significantly, but with proper Physical Therapy Knee Pain management, future flare-ups can be minimized. Early intervention and ongoing management are key to a successful recovery.

At Gear Up Physical Therapy and Wellness, we are dedicated to resolving conditions that hinder your activities. Choose our expert team for comprehensive care that includes one-on-one sessions with experienced physical therapists—ensuring you never have to settle for less.

Contact Gear Up Physical Therapy and Wellness today to start your journey back to a high-performance, pain-free life. Visit us at for more information.


Dr. Jaimie Moyer & Dr. AJ Moyer


We help active adults and athletes improve their strength, mobility, and performance to allow them to participate in the activities they love without unnecessary medications, injections, or surgeries.

Want To Get Relief Faster?

Choose which option works best for you


5 am to 8 pm

Saturday & Sunday

By Appointment 

Scroll to Top