Runner's Knee (Patellofemoral Pain)

Pain behind or around the kneecap usually means the joint is taking load it was not set up to take. The kneecap tracks in a groove, and the hip above it and the foot below it decide how well it tracks.

At the end of an evaluation you should know not just what hurts but why it hurts. Fix the pathology and the pain goes away.

What It Feels Like

Ache around or behind the kneecap that builds through a run
Worse on downhills, stairs, or after sitting a long time
A grinding or catching feeling with deep knee bend
Swelling or puffiness after longer efforts

Why It Happens

Hip and glute weakness allowing the knee to fall inward
Quad and hamstring imbalance, or strength that outruns flexibility
Poor foot and ankle control changing the loading angle
Rapid increases in hills, speed work, or total volume

The Evaluation

What We Check In Person

55 minutes, one-on-one, hands-on. No dividing attention between three patients, and no spending most of the hour on exercises you could have done at home.

Kneecap mobility and tracking assessed by hand
Hip, quad, hamstring, and calf strength compared left to right
Squat, step-down, and single-leg control testing
Ankle and foot mobility screening
Gait analysis from all four angles

Try This At Home First

Start here. If it does not change in two to three weeks, that is the signal you need eyes and hands on it.

Step-downs, controlled

Slow eccentric lowering off a low step with the knee tracking over the middle of the foot.

Clamshells

Hips stacked, no rolling back — hip control transfers straight to knee tracking.

Glute bridge march

Keeps the pelvis level while one leg carries the load.

Standing quad stretch

Knees together, gentle pull, no arching the back.

This page is general education, not a diagnosis or a treatment plan for your specific injury.

When To Book An Appointment

Pain limits stairs or walking, not just running
The knee swells after runs
It keeps returning every training cycle

Book An Appointment Why We're Different