Runner’s Knee slowing you down?

If you’re a runner, there’s a fair chance you’ve felt that dull ache around or behind the kneecap, the one that shows up partway through a run or after a long session. That’s what we often call runner’s knee (or patellofemoral pain Syndrome), and while it’s common, it’s not something you have to simply “run through.”

Runner’s knee usually happens when the load going through your knees outweighs what the surrounding muscles can handle. It’s not caused by one bad run, it’s more about small imbalances that build up over time. The good news? With the right balance of strength training, smart running load, and proper recovery, you can keep it at bay.

1. Build strength:
Consistent lower-limb strength training is one of the best ways to protect your knees. Think squats, lunges, step-ups, bridges, and calf raises. These build resilience in the quads, glutes, and calves, the key muscles that help absorb impact when you run.
The trick is to keep it consistent but not excessive. Too much strength work too soon can overload tissues, especially if you’re already running a lot. Aim for two quality sessions per week, focusing on form and gradual progression rather than chasing fatigue.

2. Balance your running load:
Many cases of runner’s knee start when training load jumps suddenly, a longer long run, more hills, or faster sessions without enough adaptation time. Keep increases gradual (around 10% per week) and alternate hard and easy days to let your body recover between efforts. Remember: progress happens when stress and recovery are balanced, not when you push harder every time.

3. Prioritise recovery:
Rest days, good sleep, hydration, and mobility work aren’t luxuries, they’re essential tools for keeping your knees happy. Active recovery, like a gentle cycle or walk, helps maintain circulation and keeps stiffness at bay.

Finally, if your knee pain lingers, worsens, or starts interfering with daily movement, chat with your physiotherapist. They can assess your movement patterns, identify strength deficits, and tailor both your strength and running programs for long-term success.

The bottom line: overcoming runner’s knee isn’t about stopping what you love, it’s about training smarter, recovering better, and working with your physio to find the right balance for your body.