New Year, New Beginnings – And an Exciting Announcement!  

As we welcome 2025, there’s something energising about a fresh start — new goals, new opportunities, and for us, a brand-new blog series! This year, we’re diving into one of the most important aspects of staying active and pain-free: understanding and overcoming common injuries.  

We’re kicking things off with Patellofemoral Pain Syndrome (Runner’s Knee)  

Patellofemoral Pain Syndrome (PFPS), often called runner's knee, is one of the most common knee complaints among athletes and non-athletes alike. Characterised by pain around or behind the kneecap, PFPS can make activities like squatting, running, climbing stairs, or even sitting for long periods uncomfortable. Fortunately, with the right prevention strategies, strengthening exercises, and physiotherapy interventions, PFPS can be effectively managed and even prevented. 

What Causes Patellofemoral Pain Syndrome? 

PFPS occurs when the patella (kneecap) does not track properly over the femur (thigh bone), leading to irritation and pain. Several factors can contribute to this, including: 

• Overuse: Repetitive knee movements, especially in running, cycling, and jumping sports, can lead to excessive stress on the joint. 

• Muscle Imbalances: Weak quadriceps, glutes, and hip muscles can cause improper knee tracking. 

• Poor Biomechanics: Flat feet, knocked knees, or tight muscles can alter movement patterns, increasing knee strain. 

• Improper Footwear: Worn-out or unsupportive shoes can disrupt alignment and exacerbate knee pain. 

How Can Physiotherapy Help? 

Physiotherapy is a key treatment for PFPS, helping patients regain function and reduce pain through a structured rehabilitation plan. Here’s how physiotherapy can help: 

1. Pain Management 

• Manual Therapy: Hands-on techniques such as massage, mobilisation, and trigger point release can reduce muscle tension and improve patella movement. 

• Taping or Bracing: Kinesiology taping can assist with patellar tracking, reducing strain on the knee. 

2. Strengthening Weak Muscles 

Physiotherapists assess muscle imbalances and design individualised strengthening programs focusing on: 

• Quadriceps Strengthening to stabilise the patella. 

• Glute and Hip Strengthening to improve knee alignment and reduce stress. 

3. Improving Flexibility and Mobility 

Tight muscles, particularly the hamstrings, calves, and iliotibial (IT) band, can contribute to knee pain. Stretching and myofascial release techniques can relieve pressure and restore normal movement. 

4. Gait and Posture Analysis 

A physiotherapist may assess your walking and running mechanics and recommend corrections, including orthotics or footwear changes to improve alignment. 

5. Progressive Rehabilitation and Return to Activity 

Physiotherapists develop a gradual return-to-activity plan to ensure you regain full strength and mobility while minimising the risk of re-injury. 

Prevention Strategies for PFPS 

Preventing PFPS is easier than treating it! Here are some key steps: 

1. Wear Proper Footwear – Ensure your shoes offer adequate arch support and shock absorption. 

2. Strengthen Key Muscles – Focus on the quadriceps, glutes, and hip abductors to maintain knee stability. 

3. Warm-Up & Cool-Down – Dynamic warm-ups and post-workout stretches can reduce stiffness and prevent injuries. 

4. Cross-Train – Mix low-impact activities like swimming or cycling to avoid repetitive stress on the knees. 

5. Improve Posture & Biomechanics – A physiotherapist can help you correct movement patterns to reduce stress on the knees. 

Strengthening & Rehab Exercises for PFPS 

Whether you're an athlete or someone dealing with knee discomfort in daily life, focusing on muscle balance, mobility, and proper movement patterns is key to reducing pain and preventing future issues. Below are three highly effective video guides to help you on your recovery journey.  

• Ask Doctor Jo provides a step-by-step approach to PFPS-friendly stretches and strengthening exercises, ensuring a safe and gradual recovery.

• This rehab-focused video walks you through essential exercises designed to stabilise the knee and improve function.

• Lastly, if you're a runner or physically active, this guide breaks down targeted movements to combat runner's knee specifically. Implementing these exercises consistently can help restore knee function, reduce pain, and get you back to moving comfortably.

When to See a Physiotherapist 

If you experience: 

• Persistent knee pain lasting more than two weeks 

• Pain that worsens with activity 

• Swelling, stiffness, or instability in the knee 

• Limited range of motion 

…it’s time to book an appointment with a physiotherapist. Early intervention leads to faster recovery and reduces the risk of long-term issues. 

Final Thoughts 

Patellofemoral Pain Syndrome can be effectively managed with a combination of physiotherapy, strengthening exercises, and preventative care. At Q Sports Physio, we specialise in personalised treatment plans to help you get back to doing what you love pain-free! 

Book a consultation today to start your recovery journey. Stay tuned for next month’s blog post! Need more advice? Contact us at Q Sports Physio.