Knee Pain in Runners: Why Your Hips Are the Answer

Patellofemoral pain — pain around or behind the kneecap — is the most common running complaint. It typically flares with hills, stairs and prolonged sitting.

Two factors dominate: a rapid spike in running volume, and weak hip abductors that let the knee collapse inward during stance.

Treatment combines temporary load reduction, cadence adjustment, and a 6–12 week hip and quadriceps strengthening programme. Most runners return to full mileage within that window.

Persistent swelling, locking or giving way are different problems and need a proper clinical assessment.