Symptoms
- Dull aching pain around or behind the kneecap
- Pain worsening with stairs, squatting, or prolonged sitting
- Grinding or clicking sensation
- Swelling around the kneecap
- Pain during or after running
Common causes
- Overuse and training errors
- Weak quadriceps (VMO muscle)
- Tight IT band and lateral structures
- Poor hip and knee alignment
- Flat feet or overpronation
- Inappropriate footwear
How physiotherapy helps
VMO (vastus medialis oblique) strengthening, hip abductor strengthening, IT band stretching, patellar taping, biomechanical assessment and correction, and graduated return to running.
Exercises your physiotherapist may give you
- Terminal knee extensions
- Straight leg raises with external rotation
- Side-lying hip abduction
- Single-leg squats (controlled)
- Step-downs (forward and lateral)
- IT band and quad stretches
Please note: start these exercises only after an assessment, and stop if pain increases. Your physiotherapist will choose the right exercises, number of repetitions and progression for you.
Guide written by the physiotherapists of CAPT – Centre for Advanced Physiotherapy, MVM Educational Trust. For more reading, search MedlinePlus (U.S. National Library of Medicine).