Runner's knee: what it is and what to do
Patellofemoral pain is the most common running injury in women. Here's why, and what actually fixes it.
4 min read · Runya coaching team
Runner's knee (patellofemoral pain) is more common in women than men — partly due to wider hips affecting knee tracking, and partly due to hormonal effects on joint stability.
Signs:
- Aching around or behind the kneecap
- Pain when descending stairs or hills
- Discomfort after sitting for a long time with knees bent
- Pain that worsens during runs and improves with rest
Why it happens: The kneecap tracks in a groove in the femur. When the hip muscles (glutes and hip abductors) are weak, the thigh rotates inward, pulling the kneecap off-track. The cartilage behind the kneecap gets irritated.
What actually works:
- Reduce mileage by 30–50% temporarily — don't push through
- Strengthen your glutes — glute bridges, clamshells, side-lying leg raises
- Shorten your running stride by 5–10% — this reduces force through the kneecap significantly
- Avoid downhill running until pain resolves
- Check your footwear — old shoes or wrong support type contribute
When to see a professional: If pain hasn't improved after 4 weeks of reduced load and strengthening, or if pain is sharp, see a physiotherapist. A 2–3 session physio block resolves most runner's knee.
The key insight: Runner's knee is usually a hip strength problem, not a knee problem. Fix the glutes, fix the knee.