RUNNER’S KNEE: WHY IT HAPPENS AND HOW TO RECOVER
If you’ve ever felt a dull, aching pain in the front of your knee—especially when walking up stairs, squatting, or even sitting for too long—you might be dealing with what’s often called “runner’s knee.” The medical name is patellofemoral pain syndrome (PFPS), and while it’s common in runners, it can affect anyone.
What Is Runner’s Knee?
Runner’s knee happens when the kneecap (patella) doesn’t move smoothly in the groove of the thigh bone (femur). This misalignment creates extra pressure and irritation, leading to pain around or behind the kneecap.
Common Causes
Muscle imbalances – tight quads and hip flexors, combined with weak glutes and hamstrings, can pull the kneecap out of its natural track.
Flat feet or poor footwear – these change how your legs absorb impact, stressing the knee joint.
Overuse – repetitive bending and pounding, like running, hiking, or cycling.
Poor posture and sitting habits – long hours at a desk can weaken stabilizing muscles.
Symptoms to Watch For:
Dull, aching pain at the front of the knee.
Pain when climbing stairs, squatting, or kneeling.
Discomfort after sitting for long periods (“theater sign”).
Occasional popping or grinding sensations.
How Chiropractic Care Can Help
Chiropractic treatment looks beyond just the knee to address the whole chain of movement—hips, pelvis, ankles, and posture all play a role.
Gentle adjustments to the knee, hips, pelvis, and even feet to improve alignment.
Soft tissue therapy to release tension in the quads, IT band, and hip flexors.
Targeted exercises to strengthen weak muscles, especially the glutes, hamstrings, and core.
Movement retraining to help you walk, run, and sit in ways that reduce stress on your knees.
Self-Care Tips for Runner’s Knee
Alongside chiropractic care, these simple strategies can help you manage pain and speed recovery on your own:
Stretch regularly – Focus on quads, hamstrings, hip flexors, and calves to reduce tightness.
Strengthen stabilizers – Glute bridges, clamshells, and step-ups can help balance out weak hips and hamstrings.
Use proper footwear – Supportive shoes or custom orthotics can correct flat feet and improve tracking.
Modify activity – Swap high-impact workouts for swimming, biking, or elliptical until pain improves.
Apply ice – 15–20 minutes after activity can help reduce inflammation.
*be sure not to ice more than the recommended 15-20 minutes to avoid the reverse effect.
Runner’s knee isn’t just for athletes—it’s one of the most common knee problems people face. The good news? With the right care, you can relieve pain, restore proper movement, and get back to doing the activities you love without discomfort holding you back.
If knee pain has been slowing you down, chiropractic care offers a natural, effective approach to getting you back on your feet.
Any questions? Feel free to reach out to our office via phone or text: (310) 880-9663. Happy healing!
Disclaimer: The information provided on this chiropractic blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided by this blog is solely at your own risk.