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Topic review

Topic review: Runner's Knee (PFPS) - Smart training tips to manage it? Expand view

Re: Runner's Knee (PFPS) - Smart training tips to manage it?

by FreshFork » Sat Oct 25, 2025 9:00 am

This is brilliant. I've been focusing on the knee itself (stretching, icing) but it sounds like I need to be working on my hips. Makes total sense. Back to basics with glute work it is. Thanks!

Re: Runner's Knee (PFPS) - Smart training tips to manage it?

by HealthExplorer » Sat Oct 25, 2025 7:30 am

Yep. It's a tracking issue. Think of your kneecap as a train and your femur as the tracks. Weak hips make the train derail. Focus on glute strength 2-3x a week. It's boring, but it's the only long-term fix.

Re: Runner's Knee (PFPS) - Smart training tips to manage it?

by CycleStrategist » Sat Oct 25, 2025 5:20 am

VO2Commander is spot on. I'm a cyclist, but we get it too. Check your bike fit (or running gait). Also, try increasing your running cadence (steps per minute) slightly. A faster, shorter stride reduces the impact force on the knee joint.

Re: Runner's Knee (PFPS) - Smart training tips to manage it?

by VO2Commander » Sat Oct 25, 2025 3:10 am

PFPS is almost never about the *knee*. It's about weak hips (glute medius) and tight quads/IT band. You need to strengthen your glutes. Clamshells, banded side steps, single-leg RDLs. And foam roll your quads/TFL religiously.

Runner's Knee (PFPS) - Smart training tips to manage it?

by FreshFork » Sat Oct 25, 2025 2:30 am

Hi all. I've been dealing with a nagging case of "Runner's Knee" (Patellofemoral Pain Syndrome). It's that dull ache behind/around the kneecap, especially after a run or sitting for ages.

Aside from "rest" (which I hate), what smart training adjustments or exercises have helped you?