About My Aches: Runner's Knee

What is it?

“Runner’s knee” is the common nickname for patellofemoral pain syndrome—a condition where the kneecap (patella) doesn’t glide smoothly in its groove at the end of the thigh bone. Despite the name, you don’t have to be a runner to experience it. Anyone who bends their knees repeatedly such as hikers, dancers, cyclists, or even people who do a lot of squatting or stair climbing can develop it.

What does it feel like?

Runner’s knee usually shows up as:

• A dull, aching pain around or behind the kneecap

• Discomfort when going up or down stairs, squatting, or sitting for long periods

• A feeling of the knee being “off track” or unstable during movement

• Possible clicking, popping, or grinding when bending the knee

It’s one of those conditions that starts small and can build over time if it’s not addressed—especially if you’re active or on your feet a lot.

What causes it?

Runner's knee is often the result of imbalances in the muscles surrounding the knee and hip, tightness in the muscles in the upper leg, bad shoes which don't provide the correct support for the feet, or poor movement patterns that cause extra stress on the front of the knee. Repetitive overuse can contribute to the knee getting knocked out of wack.

Can Massage help?

Yes, it can. Massage therapy helps by addressing the muscle imbalances and tension that contribute to poor kneecap tracking. That often means working on areas above and below the knee—like the quads (front of upper legs), hamstrings (back of upper legs), calves (back of lower legs), glutes, and especially the iliotibial (IT) band (along the side of the upper leg). Getting the uscles relaxed and working together so nothing is pulling on anything will be key to getting the kneecap tracking the right way and in the right p,ace. Massage can not move the actual bones around, only focus on the muscles and tendons surrounding the bones.

What can I do on my own?

Aside from massage, regular chiropractic treatments focused on the legs, hips, and feet can be beneficial. Physical Therapy can also help with re-learning and being aware of proper alignment and improved movement patterns. For short-term relief, KT tape or a brace can be worn to keep the kneecap in teh right place while muscles readjust.

On your own, you can:

• Stretch and strengthen: Pay special attention to your quads, hamstrings, hip stabilizers, and glutes.

• Foam roll the IT band and quads: It may be a bit uncomfortable—but it can make a big difference. There are lots of videos online about what exercises to try.

• Use good shoes: Supportive, well-fitting footwear matters—especially if you’re on your feet a lot and do intensive lifting or heavy work..

• Cross-train and rest: Mix up your movement patterns and allow recovery time to avoid overuse.

• Watch your form: Whether you’re walking, running, or exercising, paying attention to alignment helps reduce strain on the knees. While it's difficult to do while moving, I often recommend that people video themselves doing a particular exercise and watch it to see if your alignment is popping out of form at any point without your realizing it while you're doing it.