Knee Pain After Running? You’re Not Alone.
If you’re an avid runner or active adult in Singapore, you may be no stranger to knee pain — particularly around or behind the kneecap. Known as runner’s knee, or patellofemoral pain syndrome, this condition affects up to 50% of runners in Singapore, making it one of the most common sports injuries seen in local clinics.
But here’s the good news: runner’s knee is highly treatable with early intervention, physiotherapy, and the right support.
What is runner’s knee?
Runner’s knee is a general term for pain felt around or behind the kneecap. Medically known as patellofemoral pain syndrome (PFPS), it happens when the kneecap doesn’t track properly over the thigh bone, causing irritation in the surrounding cartilage and tissues.
It’s typically caused by:
- Repetitive impact during running or jumping
- Muscle imbalances
- Poor biomechanics
- Overtraining
- Weak or misaligned foot posture (e.g., flat feet)
Contrary to the name, you don’t have to be a runner to get runner’s knee. It can affect cyclists, gym-goers, dancers, and anyone who engages in knee-loading activities.
Who’s at Risk of Developing Runner’s Knee?
While anyone can develop it, certain individuals are more prone:
- Runners with poor form or inadequate footwear
- People with flat feet or overpronation
- Those with weak thigh, hip, or glute muscles
- Individuals with bow legs or knock knees
- Anyone who increases training load too quickly
Even a simple fall or improper training technique can trigger the condition if underlying issues aren’t addressed.
What are the symptoms of runner’s knee?
Common symptoms include:
- Dull, aching pain around or behind the kneecap
- Pain that worsens when walking upstairs, squatting, kneeling, or after sitting for long periods
- Swelling or puffiness around the knee
- Grinding, clicking, or popping sounds during knee movement
Pain after runs that doesn’t resolve with rest
When Should You See a Podiatrist or Physiotherapist?
If knee pain persists for more than a few days, worsens with activity, or interferes with daily movement, it’s best to seek help.
You should consult a physio or podiatrist if:
- You’re unable to train or walk without discomfort
- Home remedies (ice, rest) haven’t worked
- You’ve had a history of lower limb injuries
- You experience knee instability or altered walking patterns
Early diagnosis and rehab can prevent chronic pain and speed up your return to activity.
What can a podiatrist and physiotherapist do?
At Physio & Sole Clinic, we use a co-managed care approach — combining physiotherapy and podiatry to treat both the cause and symptoms of runner’s knee.
Our physiotherapists will:
- Conduct movement assessments
- Prescribe targeted strength and mobility exercises
- Use manual therapy and teach knee taping if required
- Guide you through a safe return-to-run programme
Our podiatrists will:
- Analyse gait and running form
- Identify poor foot mechanics contributing to knee misalignment
- Recommend custom orthotics or supportive footwear
- Address related issues like flat feet or overpronation
This holistic approach ensures a full recovery — not just symptom relief.
How is runner’s knee treated?
Common treatment options include:
- Activity modification (rest or cross-training like swimming)
- Ice packs for swelling
- Knee guards or taping to reduce strain
- Custom insoles to correct alignment
- Progressive strengthening and stretching exercises
- Gait retraining with physiotherapy
In more severe or persistent cases, medical imaging or surgical options (e.g. cartilage repair or realignment) may be considered
How long does it take to recover from runner’s knee?
Recovery timelines vary based on severity and when you start treatment:
- Mild cases: 4–6 weeks
- Moderate cases: 2–3 months
- Chronic conditions: May require 4–6 months or longer with physiotherapy
The earlier you address it, the faster your recovery.
How to Prevent Runner’s Knee from Coming Back?
Even after recovery, runner’s knee can recur, especially if the root cause isn’t addressed. Here’s how to stay pain-free:
Choose the Right Footwear
Wear shoes that support your foot type. If you have flat feet or high arches, custom orthotics may reduce knee stress.
Strengthen & Stretch
Strengthen the quads, glutes, and hips, and stretch your calves, hamstrings, and IT band regularly.
Cross-Train
Avoid repetitive knee impact by alternating running with low-impact activities like swimming or cycling.
Avoid Sudden Mileage Jumps
Don’t ramp up your running distance or intensity too quickly. Increase volume by no more than 10% per week.
Get a Gait Assessment
Poor biomechanics can silently stress your knees. A podiatrist or physiotherapist can correct your movement before it causes injury.
Where can I get treatment for runner’s knee in Singapore?
Physio & Sole Clinic provides expert physiotherapy and podiatry services tailored to runners and active individuals. We’ve helped hundreds of patients across Singapore recover from runner’s knee through personalised, co-managed care.
With clinics in Orchard, Tampines, Jurong, Yishun, and more, expert help is never far from home.
Don’t Let Knee Pain Keep You Off the Track
Runner’s knee is common — but very treatable. With early intervention, expert guidance, and consistent rehab, you can return to the activities you love — pain-free and stronger than before.
Ready to start your recovery? Book a consultation with our physiotherapists and podiatrists today.
