Runner's knee, also called patellofemoral pain, is one of the most common running injuries we treat at our Mount Albert clinic. The good news is that with the right plan most runners are back on the trails within weeks, not months.
Why runner's knee happens
It usually comes from a combination of training load that built up too quickly, weakness in the hips and quads, and movement patterns that overload the kneecap.
What to do in the first two weeks
Calm symptoms before pushing through strength work.
- Reduce volume by 30 to 50 percent, keep some easy running if pain free
- Avoid steep downhills and long stairs for now
- Add basic strength work for glutes and quads three times a week
- Use ice after runs if the knee swells or aches
Coming back to full running
Progress weekly mileage by no more than 10 percent. Add hill repeats and faster sessions only once steady runs are pain free.
When to book a sports physio
If pain lingers beyond two to three weeks, or it limits your training, an Auckland physio can identify the underlying drivers and build a personalised return to running plan.
Need a personalised plan?
Our ACC registered physio team in Mount Albert can assess your injury and build a tailored recovery plan. For appointments, email info@cityphysio.co.nz or call 09 972 4444.