Last updated: 3 October 2026
Reviewed by Jordan Morley, 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.
- Most common running injury
- Pain around or behind the kneecap
- Caused by weak hips/glutes, overtraining
- Hip and glute strengthening is key rehab
In practice
Runner's knee (patellofemoral pain syndrome) typically develops from a combination of training volume spikes, muscular imbalances around the hip and knee, and biomechanical factors like poor running form, rather than a single acute injury — which is why effective treatment usually combines temporary training load reduction with targeted hip and quad strengthening rather than rest alone.
FAQ
What causes runner's knee?
A combination of factors typically contributes, including sudden increases in training volume, weak hip and glute muscles affecting knee tracking, and biomechanical issues like overstriding or poor running form.
Does runner's knee require complete rest to heal?
Not usually — most effective treatment combines temporarily reduced training load with targeted hip and quadriceps strengthening exercises, since complete inactivity alone often doesn't address the underlying muscular imbalances.