Runner’s knee, or technically patellofemoral pain syndrome, is one of those injuries that tends to appear a couple of weeks into someone’s new spring running routine. It presents as an ache or soreness around or behind the kneecap, often worse going down stairs, after sitting for a long time, or during runs.
Despite the name, it’s not just a runner’s problem. It can affect cyclists, hikers, and anyone who’s suddenly increased their lower-limb activity after a quieter period. It usually comes down to a load-management issue combined with weakness in the hip and gluteal muscles that control how your leg tracks during movement.
The encouraging thing is that it responds really well to treatment. Strengthening the right muscles, adjusting your training load, and sometimes making a small tweak to your running gait or footwear can resolve it quite quickly if you catch it early. The mistake people make is running through it and hoping it will go away! It rarely does without some targeted attention.
QUICK TIP: Pain with stairs or after sitting for a while is an early warning sign. Don’t wait until it’s stopping your runs before getting it looked at.