How to Help Prevent Runners Knee: Causes and Prevention

Patellofemoral pain syndrome (PFPS) – also known as runners’ knee – is the most common injury experienced by runners. It accounts for approximately 20 percent of all running injuries.

However, runners’ knee affects more people than just runners. If you regularly carry out activities where you bend your knees a lot, such as walking or bike riding, you too can be affected. PFPS is common but highly manageable with the right approach, and it impacts both athletes and non-athletes alike. Early identification and management are key to preventing runners’ pain from worsening, helping you stay active and avoid long-term complications.

If you have runner’s knee, you will likely feel pain under, slightly above, or below your kneecap. The pain usually feels worse when you run, walk, or cycle uphill or downhill. You might also hear an unsettling popping or cracking noise when exercising as well.

According to the British Journal of Sports Medicine, runner’s knee mostly affects younger runners and twice as many women as men.

Other functional symptoms can include pain when sitting for long periods with bent knees (often called “moviegoer’s knee”), discomfort when climbing or descending stairs, and occasional swelling around the kneecap. These signs indicate stress on the patellofemoral joint and should not be ignored. Early recognition is key to avoiding runner’s knee and reducing runners’ pain before it worsens.

For more information on knee pain and injuries, check out The Top Causes of Knee Pain and Injuries.

Identifying the exact cause of patellofemoral pain syndrome (PFPS) can be tricky. For some people, it could be an abnormal knee structure, and for others, it might be due to worn-down cartilage in the knee joint.

Tight leg muscles, poor running form, and a weak core can also put pressure on your knee and cause your patella (kneecap) to move out of alignment. In addition, biomechanical factors such as weak hip muscles, excessive foot pronation, and wearing poor or unsupportive footwear can increase stress on the knee joint, leading to runners’ knee. While PFPS is usually non-serious, it can cause significant discomfort if left untreated.

To help relieve pain and support recovery, consider using a Performance Knee Support or Comfort Knee Support designed for runners. These supports can help stabilise the knee and reduce strain during activity.

Understanding the runners’ knee cause and addressing these risk factors early is key to staying active and help reduce pain.

Runner’s knee can be frustrating, but the good news is that it’s preventable. Follow these practical tips to avoid runners’ pain and keep your knees healthy.

Loosen Up

Use a foam roller to release tightness in your quadriceps and iliotibial band (ITB). Tight muscles can pull your kneecap out of alignment, increasing the risk of injury.

Get Stronger

Strengthening exercises like squats, lunges, and hip bridges help build stability in your legs and core. A strong foundation reduces stress on the knee joint and helps prevent runners knee.

Support Your Feet

Choose running shoes that provide proper arch support. Poor footwear can lead to pronation and extra pressure on your knees. For additional protection, consider Kinesiology Tape to support your muscles during activity.

Go Soft

Avoid running on hard surfaces like concrete. Softer terrain such as grass or trails reduces impact and lowers the risk of knee pain.

Stay Healthy

Maintaining a healthy weight and overall fitness level helps minimise strain on your knees. 

Go Slow

Increase your mileage gradually, no more than 10% per week. Sudden jumps in distance or intensity can overload your knees and cause injury.

Wear Quality

Invest in well-fitting, supportive running shoes. Worn-out shoes can compromise your form and increase the risk of avoiding runners knee.

Strap In

If your knee feels weak, wear an Elastoplast Knee Brace for extra stability during exercise.

Listen In

Pay attention to your body. If something feels off, take a break. Ignoring early signs of discomfort can lead to more serious runners’ pain. Find out more on Preventing Knee Injuries. 

There are many exercises and stretches that can help relieve symptoms of patellofemoral pain syndrome (runner’s knee) and strengthen the knee joint to prevent future issues. Focus on building strength in key muscle groups with quadriceps, hamstring, gluteal, and hip abductor exercises such as clamshells, straight leg raises, step-ups, wall sits, and calf raises. These moves improve stability and reduce stress on the kneecap. Pair strengthening with mobility work to maintain flexibility—include IT band, hamstring, quadriceps, calf, and hip flexor stretches in your routine. Consistent practice of these exercises not only alleviates discomfort but also helps avoid runners’ knee and supports long-term knee health.