Struggling with Knee Pain While Running? Here’s How to Beat Runner’s Knee for Good
If you love running but find yourself sidelined by a nagging ache around your kneecap, you’re not alone. Runner’s knee—technically called patellofemoral pain syndrome—is one of the most common causes of knee pain in runners and active people.
The good news? With the right approach, it’s very treatable.
At Off The Block Performance Physical Therapy, we help runners and athletes in Central, Clemson, Anderson, and nearby areas get back to pain-free movement without relying on rest alone.
Runner’s knee isn’t actually one injury—it’s a term for pain around or behind the kneecap that’s often related to how your knee moves during activity.
Common symptoms include:
- A dull ache around the kneecap, especially when running, squatting, or going down stairs
- A feeling of “tightness” or instability in the knee
- Pain that worsens after sitting for a long time or with activity increases
The root cause usually comes down to how your knee tracks and how your muscles support it.
Often, runner’s knee happens because of muscle imbalances or movement patterns that put extra stress on the knee joint.
These might include:
- Weak hip abductors and glutes failing to control knee alignment
- Tight or overactive quads and IT band pulling unevenly on the kneecap
- Poor ankle mobility affecting lower leg mechanics
- Overuse from sudden increases in running mileage or intensity
When Emily, a 29-year-old runner from Anderson, came to us, she was frustrated by knee pain that kept interrupting her training. She loved running but dreaded the soreness after every run and the sharp pain when going downhill.
We performed a thorough assessment and found:
- Weakness in her hip abductors
- Limited ankle mobility
- Poor knee tracking during squats and lunges
Our treatment plan focused on:
✅ Strengthening her hips and glutes to better control knee alignment
✅ Improving ankle mobility and foot stability
✅ Teaching proper running mechanics and gradual training progression
✅ Targeted soft tissue work to reduce tension in tight areas
Within six weeks, Emily was running without pain and even beat her personal best in a local 10K.
If you’re struggling with runner’s knee, don’t just hope it goes away on its own. The right treatment can get you back on the road—and keep you there.
We work with runners and active adults across Central, Clemson, Anderson, and the surrounding areas to build strength, improve movement, and stay pain-free.
📞 Call or text us at (864) 633-9272 to schedule your appointment. No referral needed.