Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
Runner’s knee (patellofemoral pain syndrome, PFPS) is the most common running injury, characterised by pain around or behind the kneecap, often worse going downstairs or after prolonged sitting. Causes include rapid mileage increases, weak hip abductors and glutes, poor running form and unsuitable footwear. Treatment typically involves rest, strength work (hip, glute, VMO), gait retraining and a structured return-to-running plan. It is rarely caused by the kneecap itself but by how forces track through it.
Key points
- Most common running injury
- Pain around or behind the kneecap
- Caused by weak hips/glutes, overtraining
- Hip and glute strengthening is key rehab