By CareMotion · Sports & Musculoskeletal
Understanding Patellofemoral Pain Syndrome (Runner's Knee)
Patellofemoral Pain Syndrome (PFPS), commonly known as 'runner's knee,' is characterized by diffuse aching pain around or behind the kneecap (patella). It occurs when the patella mistracks laterally inside the femoral trochlear groove during knee bending.
In Kolkata, it affects not only runners and gym-goers but also office workers and homemakers who frequently climb stairs or sit for hours with bent knees ('theater sign' or cinema knee pain).
- Dull aching pain aggravated by descending stairs, squatting, kneeling, or prolonged sitting with knees flexed.
- Grating or clicking sensation (patellar crepitus) behind the kneecap on knee extension.
- Lateral patellar tilt or dynamic knee valgus (knee collapsing inward during single-leg squats).
The Hip-Knee Connection: Why Hip Weakness Causes Knee Pain
Landmark biomechanical research shows that PFPS is rarely just a knee problem; it is frequently driven by weakness in proximal hip stabilizers—specifically the gluteus medius and deep hip external rotators.
When the gluteus medius is weak, the femur collapses inward and rotates internally during walking and running, forcing the patella to grind against the lateral femoral condyle. Strengthening hips is just as critical as strengthening quads.
- Vastus Medialis Oblique (VMO) activation: Terminal knee extension over a foam roll holding for 5 seconds.
- Side-lying clamshells and side leg raises with an elastic loop band to fire the gluteus medius.
- Patellar taping (McConnell taping) to mechanically offload irritated subpatellar fat pads.
Running Cadence, Stair Mechanics, and Home Care
For runners, increasing running cadence by 5% to 10% (taking shorter, slightly quicker steps) dramatically reduces peak patellofemoral joint reaction forces without sacrificing running speed.
CareMotion sports physiotherapists assess your lower limb kinetic chain, evaluate foot arches, and design targeted home rehabilitation programs across Kolkata.
- Avoid deep squats beyond 60 degrees during the acute inflammatory phase.
- Descend stairs using handrails or leading with the symptomatic leg to offload eccentric quad tension.
- Incorporate foam rolling along the tight lateral IT band and quadriceps rectus femoris.
General information to help you plan a visit. Individual assessment and your treating team's advice guide rehabilitation decisions.