Runner’s knee

Runner’s knee (patellofemoral pain) is an ache around or behind the kneecap, the most common knee pain in runners.

• Signs: a dull ache at the front of the knee, worse on stairs, downhill, squatting or after long sitting with bent knees. Outer-knee pain is more often the IT band.
• Common causes: a quick rise in volume, lots of hills or downhill, weak hip and thigh muscles.
• What usually helps: less and flatter running, pain at 3 out of 10 at most and gone by the next day, hip and thigh strengthening 2 to 3 times a week, slightly shorter, quicker steps.
• See a physiotherapist or doctor if the knee swells, locks or gives way, hurts after a fall, a twist or at night, or is no better after 2 weeks.