Runner's knee (patellofemoral pain) is a dull ache around or behind the kneecap that gets worse with stairs, squatting, running or sitting with the knee bent for a long time. It is common in active teens and adults. The main treatment is strengthening the hip and thigh muscles.
What helps
- Reduce running volume for a while, do not stop all activity
- Hip and thigh strengthening: side-lying leg lifts, bridges, step-ups
- Kneecap taping or a strap can ease pain short term
- Change one thing at a time: shoes, distance, hills
Most people improve within 6 to 12 weeks of regular exercise. Pain that does not improve should be checked for other causes.