


What is runner's knee?

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Runner's knee is a common chronic condition in which people complain of pain behind or around their knee cap during physical activity. This condition commonly develops in an individual's adolescent years but is also prevalent among physically active adults. Other common names for runner's knee include patellofemoral pain syndrome or lateral patella tracking syndrome.

How can I prevent runner's knee?

Runner's knee is thought to develop because of muscle imbalances (tight and weak muscles) and altered movement patterns in the lower extremity. Stretching the quadriceps (front of thigh), hamstrings (back of thigh), and calf musculature should be performed prior to and after physical activity. Also, when bending at the knees or squatting, individuals should make sure their knees do not move in front of their toes and that their knee stays centered over their foot (knees should not collapse together).


The cause of runner's knee may differ across individuals; therefore, treatment is not always the same for people with this condition. However, exercises commonly prescribed by clinicians include stretching and strengthening of the hip and thigh musculature (see pictures for stretching exercises). Exercises commonly prescribed include straight leg raises into hip abduction (laying on your side with legs straight, raise top leg away from body), wall squats (stand with back against a wall with feet - 12 inches away from wall, squat down), and lunges. All stretches and exercises should always be performed in a pain-free manner. For example, if you can't perform a lunge exercise because of pain, try to perform without bending the knees as much. If you still have pain, then choose an alternate exercise. Also, as stated above, when performing squats or lunges, make sure your knees stay centered over your feet.

Can foot orthotics be helpful for individuals with runner's knee?

Foot orthotics (shoe inserts that help support the arches of the foot) may help individuals with runner's knee if the individual pronates (arch flattens) excessively when walking or running. If an individual doesn't have altered foot mechanics (increased pronation), foot orthotics will most likely not help decrease the symptoms of runner's knee.

"Ask UNF" promotes the expertise of faculty and staff at the University of North Florida. Michelle Boling is a UNF assistant professor in the Department of Clinical and Applied Movement Sciences. If you have questions about this topic, contact Boling at