Guide to relieving runner's knee: Tips from experts
Posted: January 22, 2025
Author: Kyle Johnson
Dealing with runner’s knee pain
If you experience knee pain when you run, jump, or even stand up, you could be suffering from patellofemoral pain syndrome (PFPS), better known as runner’s knee or jumper’s knee. PFPS is characterized by general pain, anywhere from slight to severe, in the front of the knee around the kneecap.
PFPS causes and warning signs
PFPS can be caused by improper form while performing an exercise. For example, while running, you could have a hitch in your stride causing you to favor one knee over the other.
In adolescents, one cause of this pain could be attributed to Osgood-Schlatter’s disease, which is characterized by a noticeable bump that appears just below the knee joint. The bump can be very tender to the touch and will generally heal with activity modification. In adults, this pain is typically attributed to overuse of the knee.
Other causes may include:
- Excessive training or overuse
- Weak muscles
- Lack of stretching
- Poor foot support
- The symptoms of runner’s knee include:
- Pain around the kneecap when performing an activity
- The kneecap is tender to the touch
- Swelling of the kneecap
Treatment for PFPS
The best way to treat PFPS is to alleviate the pressure you put on your knee, meaning limiting activities such as running and jumping.
Treatments include:
- Staying off knee
- Strengthening and stretching exercises
- Icing with cold packs
- Elevating the knee
- Medication
- Shockwave therapy
- Dry needling
Dry needling for runner’s knee
Dry needling is a form of intramuscular manual therapy. Dry needling can bring relief to sprains, strains, tendinitis, bursitis, dislocations or other pains an individual may be feeling. For individuals suffering from PFPS, it can help alleviate the pain surrounding the kneecap.
Sanford Sports offers dry needling services and other physical therapy services to help you get relief from the pain and get you back on track to return to the activities you enjoy.
