General information only. Not a diagnosis, and not a substitute for an assessment.

What is it?

Runner's knee is a dull ache around or behind the kneecap. It may hurt more going up or down stairs, squatting, kneeling, or sitting for a long time with bent knees.

The doctor's name for it is patellofemoral pain. It usually gets better with the right exercises and some changes to activity.

Common causes

Doing a lot more running, jumping or stairs than your knee is used to
Weakness in the muscles around the hip and thigh
Tight muscles in the legs
A sudden change in training, shoes or the ground you run on

When to get urgent help

Call 999 or go to A&E if:

you had an injury and heard a snap, pop or grinding noise
your knee has changed shape or is at an odd angle
you cannot put any weight on your leg
your leg is numb, tingling, blue or cold after an injury

Do not drive yourself to A&E. Ask someone to drive you, or call 999 for an ambulance.

Contact NHS 111 or your GP if:

your knee is hot, red or very swollen, or you have a high temperature or feel unwell
your knee keeps locking, or gives way
your calf is painful, swollen, warm or red (this can be a sign of a blood clot)
the pain has not improved after a few weeks of looking after it at home

You can call 111 or get help from NHS 111 online.

How physio can help

Strengthening exercises for the thigh and hip muscles
A plan to get back to running, sport or stairs, step by step
Advice on how much activity to do while it settles
Looking at your running or movement, if that helps

Everyone is different. We'll talk through what is likely to help you, and be honest if something else would suit you better.

What you can do at home

Cut back on the activities that make it hurt, but do not stop moving altogether.
Swap some runs for cycling or swimming for a while.
Hold a cold pack wrapped in a towel on the knee for up to 20 minutes after activity.
A pharmacist can give you advice about pain relief.

Stop anything that makes your pain much worse, and get advice if you're not sure. Don't stop taking any medicine you've been prescribed without talking to your doctor or pharmacist.

Treatments that may help

Initial assessment — 50 minutes, £65
Follow-up physiotherapy — 40 minutes, £55
Sports massage — 45 minutes, £50