Runner's Knee: Causes, Treatment and Prevention

What it actually is

Patellofemoral pain is a loading problem, not a worn-out cartilage problem. The kneecap is pulled slightly off track by an imbalance between the quadriceps, glutes and hip rotators.

Settle it, then load it

Reduce mileage rather than stopping entirely, avoid deep flexion under load for a week or two, and add isometric wall sits. Then rebuild with step-downs and single-leg work.

Support while you rebuild

A patella brace with side stabilisers can make stairs and easy runs more comfortable during the rebuild. It is a bridge, not a substitute for strength work.