Knee Pain on Stairs, Squats or Runs: Runner’s Knee Explained

What runner’s knee feels like

Patellofemoral pain is a dull ache around or behind the kneecap. It typically flares when going down stairs, squatting, kneeling, running downhill or getting up after sitting for a long time with the knees bent. The knee usually looks normal, without much swelling.

Common causes

The joint between the kneecap and the thigh bone takes high loads when the knee bends under body weight. Pain appears when that load rises faster than the tissues can adapt:

• A sudden increase in running distance, hills, stairs, jumping or gym squats
• Weak or tired hip and thigh muscles, which let the knee drift inwards under load
• Returning to sport quickly after a break, an injury or a period of low activity
• Long periods of sitting, kneeling or squatting at work

How it is treated

An assessment checks how your knee, hip and foot move together, tests strength and rules out other causes such as a meniscus or ligament injury, tendon pain below the kneecap or pain referred from the hip or back.

Treatment centres on a progressive strengthening programme for the hip and thigh muscles, combined with a temporary change in the activities that provoke pain rather than complete rest. Hands-on treatment, taping and advice on running technique or footwear can ease symptoms while strength builds.

Most people improve noticeably within six to twelve weeks of consistent exercise. Returning to running or sport is gradual, guided by how the knee responds the next day.

When to get it checked

Book an assessment if knee pain lasts more than two weeks, keeps returning when you train, or stops you from using stairs, working or playing sport comfortably.

Seek prompt medical attention if the knee swells quickly after a twist or fall, locks or gives way, cannot take your weight, or is hot and red with a fever.