Runner's knee.
Anterior knee pain that comes back every time you build mileage isn't bad luck. It's a load distribution problem. Rest reduces the pain — but it doesn't change the mechanics that caused it. Physiotherapy does.
Symptoms we treat.
The telltale signs of PFPS — if any of these keep returning, the mechanics need addressing.
- 01Anterior knee pain on stairs (especially down)
- 02Aching behind the kneecap during or after running
- 03Pain after sitting for long periods
- 04Knee pain that returns whenever you increase mileage
- 05Pain that eases with rest but recurs on activity
- 06Stiffness and clicking at the front of the knee
- 07Pain squatting or during hill running
- 08Knee pain that has recurred across multiple training cycles
PFPS is a movement problem, not a rest problem.
Rest reduces load on an irritated joint. That's useful — but it doesn't change the mechanics that drove the pain.
Patellofemoral pain syndrome (PFPS) — runner's knee — is pain at the interface between the kneecap and the femoral groove. It's not a structural tear. It's the patella being loaded unevenly, typically because of weak hip abductors, tight hip flexors, or a running gait that increases valgus stress on every footstrike.
Rest reduces the load on an irritated joint. That's useful. But two weeks off running doesn't change tight hip flexors, inhibited glutes, or a crossover gait. When you return, you return to the same movement pattern, and the pain returns with it.
Felicia's approach starts with a movement assessment — single-leg squat analysis, hip strength testing, gait observation — to identify exactly which mechanical factors are driving patellar mislocation. Treatment combines load management, hip and glute strengthening, patellar taping, and gait retraining where needed.
Frequently asked.
Straight answers. If anything else comes up, message us on WhatsApp.
Runner's knee (patellofemoral pain syndrome) is not a structural injury in most cases — there's no tear or cartilage damage. It's a load distribution problem at the kneecap. Left unaddressed and trained through repeatedly, it can eventually lead to cartilage changes. Caught and managed properly, it typically resolves fully within 6–8 weeks of structured physiotherapy.
Complete rest is rarely the right answer and almost never resolves the problem. The goal is load modification — reducing running volume to a level the knee can currently tolerate, then progressively increasing it as strength and movement quality improve. Most patients continue running through rehab at a modified volume.
The most common reason PFPS recurs is that rest reduces the pain but doesn't address the underlying mechanics. Weak hip abductors, tight hip flexors, and gait pattern issues (crossover stride, overstriding) all increase patellofemoral load on every footstrike. When you return to running the same way, the problem returns. Physiotherapy addresses the mechanism.
Most patients with patellofemoral pain syndrome see significant improvement within 6–8 weeks of structured physiotherapy when they follow the programme consistently. This includes modified training load, targeted hip and glute strengthening, and any gait retraining that's needed. Patients who continue training at full volume without modifying load tend to plateau.
What patients actually say.
Verbatim, from Google reviews.
Super nice and patient therapist! Finally helped fix my knee problem after 10 years. Will definitely keep coming back.
Book a first assessment.
60 minutes. One-to-one with Felicia. We reply on WhatsApp within a few hours — usually sooner.
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