Runner’s Knee (Patellofemoral Pain Syndrome) – Symptoms & Treatment in Bromley

Key Points

• Runner’s knee is pain around or behind the kneecap, often due to irritation of the cartilage and surrounding tissues.

• It’s common in runners, gym-goers, and office workers who sit for long periods.

• Symptoms include pain climbing stairs, squatting, or sitting for too long.

• At Bromley Sports Injury Clinic, we provide osteopathic care, exercise rehab, ultrasound imaging, and blood tests to help treat and prevent recurrence.

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What is Runner’s Knee?

Runner’s knee, or patellofemoral pain syndrome (PFPS), occurs when the kneecap (patella) doesn’t track smoothly in its groove at the front of the thigh bone (femur).

This mis-tracking causes pain in the cartilage and soft tissues around the kneecap. It’s one of the most common causes of knee pain in both active individuals and those with prolonged sitting or poor posture.

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Symptoms of Runner’s Knee

• Pain around or behind the kneecap

• Worsens with stairs, hills, squats, or sitting too long (“theatre sign”)

• Clicking, grinding, or creaking under the kneecap

• Swelling or puffiness around the front of the knee

• Pain during or after running, jumping, or gym exercises

• Reduced ability to kneel or sit cross-legged comfortably

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Causes & Risk Factors

• Overuse (running, jumping, cycling)

• Muscle imbalance (weak hips, quads, or glutes)

• Poor biomechanics (flat feet, overpronation, knock knees)

• Poor training technique or sudden increases in load

• Prolonged sitting or desk-based work (patella under constant pressure)

• Metabolic contributors (vitamin D deficiency, poor tissue recovery)

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Diagnosis of Runner’s Knee

At Bromley Sports Injury Clinic, diagnosis includes:

• Osteopathic assessment – movement tests, kneecap tracking, muscle strength checks

• Ultrasound imaging – to rule out alternative causes (patellar tendinopathy, bursitis, cartilage irritation)

• Blood tests – in chronic or recurrent cases, to check for systemic contributors like vitamin D deficiency, thyroid issues, or metabolic health factors that may slow healing

• Referral for MRI if symptoms persist or cartilage injury is suspected

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Self-Help for Runner’s Knee

• Reduce or modify activities that aggravate symptoms (e.g. hills, deep squats)

• Apply ice packs for 15–20 minutes post-activity if swollen or sore

• Try quadriceps and hip strengthening exercises (step-ups, side leg raises, glute bridges)

• Foam rolling for tight quads, calves, and IT band

• Ensure proper footwear with good support

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Treatment Options at Bromley Sports Injury Clinic

✅ Osteopathic treatment – manual therapy and mobilisation to restore knee and hip mechanics

✅ Exercise rehabilitation – strengthening of quads, hips, and glutes to correct patella tracking

✅ Sports massage – easing tension in quadriceps, IT band, and calves

✅ Ultrasound imaging – to confirm diagnosis and monitor progress

✅ Blood testing & health optimisation – identifying deficiencies (e.g. vitamin D) or metabolic factors

✅ Training advice – gait analysis, running technique modification, and load management

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Prevention

• Build up training gradually, avoid sudden mileage increases

• Warm up and stretch before running or sport

• Strengthen hips and glutes to support knee alignment

• Use correct footwear or orthotics if needed

• Break up long periods of sitting with movement

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FAQs – Runner’s Knee

Q: Do I need a scan for runner’s knee?
Not usually. Ultrasound can help rule out other issues, while MRI may be used if cartilage damage is suspected.

Q: How long does runner’s knee take to heal?
Most cases improve within 6–12 weeks with structured rehab and load management.

Q: Can blood tests help with knee pain?
Yes, especially if healing is slow — metabolic factors like vitamin D deficiency or thyroid imbalance can impact recovery.

Q: Can I keep running?
Often yes, with adjustments. We’ll help you adapt your training so you stay active while recovering.

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Book Your Appointment

Don’t let runner’s knee keep you from your goals. Book your Runner’s Knee assessment in Bromley today and get back to pain-free movement.

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📍 Bromley Sports Injury Clinic | Same-week appointments available