Patellofemoral pain syndrome (PFPS) treatment in Rickmansworth
Expert assessment and evidence-based treatment for runner's knee. Get back to pain-free running with our specialist physiotherapy approach.
What is runner's knee?
Runner's knee (patellofemoral pain syndrome) is one of the most common running injuries, affecting the front of the knee around the kneecap. It typically causes pain when running, going up/down stairs, or sitting for long periods.
Common symptoms
- Pain around or behind the kneecap
- Pain when running, especially downhill
- Stiffness after sitting for long periods
- Pain going up or down stairs
- Occasional clicking or grinding sensations
Our assessment approach
We'll conduct a thorough assessment to identify the root cause of your runner's knee and create a targeted treatment plan.
Movement analysis
We'll assess your running gait, hip and ankle mobility, and identify any movement patterns contributing to your knee pain.
Strength testing
Evaluate hip, glute, and quad strength to identify any weaknesses that may be causing excessive load on your knee.
Load management
Review your training volume, intensity, and progression to ensure your running program supports recovery.
Treatment approach
Our evidence-based treatment focuses on addressing the underlying causes of your runner's knee while keeping you active.
What to expect
Hands-on treatment to reduce pain and improve knee function in the first session.
Specific strengthening and mobility exercises to address your individual needs.
Gradual, structured return-to-running program with load management guidance.
Key exercises for runner's knee
These exercises can help strengthen the muscles that support your knee and improve your running biomechanics.
Clamshells
Lie on your side, knees bent. Keeping feet together, lift top knee while maintaining hip alignment. 2-3 sets of 10-15 reps.
Single leg squats
Stand on one leg, slowly lower into a quarter squat, then return to standing. Focus on keeping knee aligned over toe.
Hip flexor stretch
In a lunge position, push hips forward to stretch the front of your hip. Hold for 30-60 seconds each side.
Frequently asked questions
How long does runner's knee take to heal?
Most cases improve within 4-8 weeks with proper treatment and load management. The key is addressing the underlying causes while gradually returning to running.
Can I keep running with runner's knee?
Often yes, but with modified training. We'll help you adjust your running program to support recovery while maintaining fitness.
Do I need to stop running completely?
Not usually. We'll work with you to find the right balance of activity and rest to promote healing while maintaining your fitness.
"After struggling with runner's knee for months, the team helped me understand the root cause and get back to pain-free running. The exercises were simple but effective."
— Sarah M., Rickmansworth
Ready to get back to pain-free running?
Book your assessment today and let's get you back on track.