How to Prevent Runner’s Knee

What Is Runner’s Knee?

Runner’s knee is commonly used to describe patellofemoral pain syndrome, a condition involving pain around the front of the knee.

It is especially common in runners who increase mileage or intensity too quickly.

Pain is usually felt:

• around or behind the kneecap
• during running
• when walking downstairs
• after prolonged sitting

Why Runner’s Knee Occurs

Runner’s knee is rarely caused by a single issue. It usually results from a combination of factors.

Weak Hip Muscles

The hip muscles help control the position of the knee during running.

When these muscles are weak, the knee may move inward excessively, increasing stress on the joint.

Poor Load Management

Increasing running distance or intensity too quickly places stress on the knee before tissues have adapted.

Limited Hip or Ankle Mobility

Restricted movement in the hips or ankles can alter running mechanics and increase knee stress.

Muscle Imbalances

Imbalances between the quadriceps, hamstrings, and hip muscles may affect knee tracking during running.

Preventing Runner’s Knee

Preventative strategies include:

Strength training

Key exercises include:

• squats
• split squats
• step-ups
• hip strengthening

Gradual training progression

Increasing weekly mileage slowly allows tissues to adapt.

Movement assessment

Identifying mobility restrictions or movement inefficiencies can help prevent knee overload.

Recovery strategies

Adequate rest, mobility work, and recovery treatment support long-term training.

How Osteopathy Helps Treat Runner’s Knee

Osteopathy focuses on improving how the body moves and distributes load.

Treatment may include:

• soft tissue treatment around the knee and hips
• joint mobility techniques
• strength and conditioning guidance
• movement assessment

The aim is not just to relieve pain but to reduce the factors contributing to knee overload.

Runner’s Knee Treatment in Melbourne

At Mixed Osteo in Kensington, Melbourne, runner’s knee is one of the most common injuries seen in recreational and endurance runners.

Many runners from Flemington, North Melbourne, and Footscray seek treatment to help them return to pain-free running.

Early treatment and targeted strengthening can help prevent the issue from becoming chronic.