Patellofemoral Pain Syndrome
What is Patellofemoral Pain Syndrome?
If you have pain at the front of your knee, especially when climbing stairs, squatting, or sitting for long periods, you might have Patellofemoral Pain Syndrome (PFPS)—also called runner’s knee (however it affects both active and non-active individuals).
PFPS is one of the most common knee problems, and it refers to pain around or behind the kneecap (patella) affecting about 23% of adults and up to 30% of adolescents, and tends to persist in about 50% of people (Collins et al., 2018).
What Causes Patellofemoral Pain?
PFPS is multifactorial, meaning it has several contributing causes rather than one single factor. Research has identified key risk factors, including:
Weak thigh and hip muscles – Studies show weak quadriceps and hip abductors increase stress on the kneecap (Ferber et al., 2015).
Overuse and repetitive stress – Activities like running, jumping, and squatting can overload the knee joint, leading to irritation (Willy et al., 2019).
Poor kneecap alignment – If the patella moves improperly in its groove, it can cause pain and irritation.
Tight leg muscles – Tight hamstrings, quadriceps, and iliotibial (IT) band can put extra pressure on the knee.
Foot position and biomechanics – Flat feet, high arches, or improper foot alignment may contribute to PFPS by altering leg mechanics (Barton et al., 2015).
What Are the Symptoms?
Dull, aching pain at the front of the knee
Pain that worsens with stairs, running, jumping, or squatting
Pain after sitting for a long time
A grinding or clicking sensation in the knee
What can you do to treat PFPS?
Exercise - Strengthening the hip and quadriceps muscles is the most effective treatment for PFPS,
Soft tissue mobilization/stretches - Tight muscles (especially the quadriceps, hamstrings, and IT band) can worsen PFPS. Stretching can help improve knee movement and reduce pain.
Orthotics - If flat feet or improper foot mechanics contribute to your PFPS, arch supports or custom orthotics can help realign your knees and reduce strain.
