What is Runner’s Knee?
Runner’s knee–also known as patellofemoral pain syndrome (PFPS)–is a common issue not just among dedicated runners but for anyone engaging in repetitive knee movements. It presents as dull pain around the front of the knee, particularly where the kneecap meets the lower end of the thighbone. The pain may stem from overuse, muscle imbalances, or structural misalignments in the body.
While knee pain relief is the primary goal of treatment, it’s important to understand that multiple factors contribute to runner’s knee. Weak thigh muscles, tight hamstrings, tight Achilles tendons, and poor foot support can all play a role. Even gait mechanics and improper footwear may increase strain on the knee joint. If your running shoes are worn out or don’t support your step correctly, they may be contributing to your knee pain.
Signs and Symptoms of Runner’s Knee
The most common symptoms of runner’s knee include:
- Pain around the kneecap during physical activity
- Discomfort after prolonged sitting with bent knees
- Weakness or instability in the knee
- A grinding or popping sensation when moving the knee
Because symptoms of runner’s knee can mimic other conditions, proper diagnosis is crucial. A physical therapy for knee pain evaluation will assess factors like overall health, pain severity, and movement patterns to determine the best approach for recovery.
Preventing Runner’s Knee: Tips for Runners and Athletes
While runner’s knee can be frustrating, sports injury prevention strategies can help reduce the risk of developing it. Here’s how to prevent runner’s knee before it sidelines you:
- Strengthen key muscles – Incorporate knee strengthening exercises targeting the quadriceps, hamstrings, and hip abductors to maintain joint stability.
- Improve flexibility – Stretching exercises for the quads, hamstrings, calves, and IT band can alleviate tension that contributes to knee pain.
- Check your footwear – Wearing properly fitted running shoes with adequate arch support can help reduce impact forces on the knees.
- Modify training intensity – Avoid sudden increases in mileage or intensity, as overuse is a leading cause of runner’s knee.
- Maintain proper form – Running mechanics matter. Physical therapy for knee pain often includes gait assessments to ensure you’re moving efficiently.
Knee Injury Treatment: How to Recover from Runner’s Knee
If you’re already dealing with runner’s knee, the best first step is resting and modifying activity until you can run pain-free. Treatment options for knee pain relief may include:
- Cold therapy – Applying cold packs can help reduce swelling and alleviate pain.
- Compression and elevation – Using an elastic knee wrap and keeping the leg elevated promotes circulation and healing.
- Taping and orthotics – Kinesiology tape and custom shoe inserts may improve alignment and reduce stress on the kneecap.
- Knee rehabilitation – A structured program of knee strengthening exercises and physical therapy for knee pain can help restore function and prevent recurrence.
Combining these treatments with IASTM therapy can provide a more comprehensive approach to knee pain relief, helping to address muscle imbalances and promote long-term healing.
How Can HawkGrips IASTM Help with Runner’s Knee?
Instrument-Assisted Soft Tissue Mobilization (IASTM) with HawkGrips can be a powerful tool for knee injury treatment, helping to address muscle imbalances, scar tissue, and soft tissue restrictions that contribute to runner’s knee.
A 2017 study from Youngstown State University found that IASTM therapy not only enhances soft tissue mobilization but also impacts neural activity, potentially improving the body’s overall pain response and stress adaptation (J. Phys. Ther. Sci. 29: 654–657, 2017).
HawkGrips IASTM for Knee Rehabilitation
Andrea Lasner, a HawkGrips Instructor, uses specific HawkGrips IASTM tools to target key areas for knee rehabilitation and pain relief.
- HawkGrips Scanner (HG8) – Ideal for “fanning” the interosseous area and separating the vastus and IT bands. This tool helps flush out restrictions along the quad, improving mobility and reducing tension.
- HawkGrips Multi-Curve (HG5 and 6) – Designed to contour around the inner thigh, abductors, and patellar tendon, allowing for precise treatment. With single and double-beveled edges, it provides flexibility for deeper tissue work or lighter mobilization as needed. Andrea also uses it to elevate the quad while lifting the patellar tendon, promoting better movement and recovery.
By integrating HawkGrips IASTM with knee strengthening exercises and movement therapy, practitioners can support sports injury prevention and accelerate healing for runner’s knee.
Knee Pain Relief Starts with the Right Treatment
If you’re struggling with runner’s knee, taking proactive steps with knee injury treatment and knee rehabilitation can make all the difference. Preventing runner’s knee isn’t just about reducing pain– it’s about keeping you moving stronger, longer, and pain-free.
Ready to take control of your knee health? Discover how HawkGrips IASTM therapy can help you achieve lasting knee pain relief and get back to doing what you love.
References
Weiqing Ge, Emily Roth, Alyssa Sansone. A quasi-experimental study on the effects of instrument assisted soft tissue mobilization on mechanosensitive neurons. Phys Ther Sci. 2017 Apr; 29(4): 654–657. https://doi.org/10.1589/jpts.29.654
https://my.clevelandclinic.org/health/diseases/17914-patellofemoral-pain-syndrome-pfps