Runner's Knee Treatment in Surrey Hills

Eastside Physio + Co treats runner’s knee (patellofemoral pain) at its Surrey Hills clinic, seeing runners from across Melbourne’s eastern suburbs. Most runners can keep running to some extent while the knee settles. Treatment then focuses on building hip and thigh strength and gradually increasing running load. The physio looks at what is putting extra pressure on the kneecap, which isn't always caused by the knee itself. No referral is needed to book.

 

Make a Booking | (03) 9836 1333

 

Runner’s knee symptoms

 

The main sign of runner’s knee is a dull ache around or behind the kneecap that tends to build during a run. Healthdirect describes patellofemoral pain syndrome as pain where the kneecap moves over the end of the thigh bone. The soreness is usually felt at the front of the knee. Other symptoms include:

 

• Going down stairs can be particularly uncomfortable

• Squatting or kneeling may bring on pain

• The knee can ache after sitting with the legs bent for a while

• Downhill running can aggravate the soreness

• A grinding feeling under the kneecap, even when there isn't much swelling

 

Rapid swelling or a knee that locks or gives way isn't typical of runner's knee and needs checking by a GP, particularly if you can't put weight on the leg. The clinic's knee pain page covers other possible causes. Pain beneath the kneecap could also be attributed to the patellar tendon, as discussed in the FAQs section.

 

What causes runner’s knee?

 

Training changes can play a part, but they're not always the whole story. The physio checks the hip, knee and ankle to see how strength and movement might be contributing to the pain.

 

• A rise in weekly mileage, more runs, or extra speed and hill sessions

• The hip and thigh muscles not providing enough strength or control

• Foot mechanics or running shoes that are no longer a good fit

• Lots of stairs, or spending long periods squatting, kneeling or crouching

• Sitting at a desk for most of the week, then doing a lot of exercise over the weekend

 

How we assess runner’s knee

 

The physio looks at the whole leg to work out what's putting pressure on the kneecap. That starts with a chat about running goals and recent training, followed by checks of how the knee moves and works.

 

The evaluation process involves:

 

• Strength and stability checks around the hip, knee and ankle

• Checking whether the pain could be coming from the hip or lower back

• Watching movements such as a squat or step-down to see how the knee behaves under load

• A hop test for runners who are further along in their recovery

 

Scans aren't usually needed to diagnose runner's knee. The physio can often work out what's causing the pain from the assessment and physical tests. Bring your running shoes and a recent training diary if you have one. They can help the physio spot changes in footwear or training that might be contributing to the pain.

 

Runner’s knee treatment at Eastside Physio + Co

 

Runner's knee treatment depends on what the physio finds during the assessment. You might need to reduce your running distance while you work on hip and thigh strength. Hands-on treatment may also help if the knee is particularly sore. As the pain improves, the physio can help you increase your running without pushing the knee too quickly.

 

Load changes and cross-training

 

A runner might be able to manage an easy jog but struggle once hills are involved. In that case, flat routes may be an option while the knee settles. If running hurts regardless of the route, cycling or swimming can help maintain fitness instead. Deep squats may also need to be limited for a while. The physio uses the knee's response to these activities to guide changes to training, rather than prescribing complete rest for everyone.

 

Hip and thigh strengthening

 

The home exercises are a big part of rehab. The physio picks them to suit the knee, with work for the quadriceps and glutes and exercises that challenge control on one leg. Running puts the body on one leg at a time, so that control matters. At follow-up appointments, the physio checks how the exercises are going and changes them as needed.

 

Hands-on treatment and taping

 

The physio may use manual therapy or taping to help ease pain while the knee settles. A brace can also be useful for some runners. These may provide short-term relief, but strengthening the hip and thigh muscles remains an important part of treatment.

 

Footwear and orthotics

 

Bring your running shoes to the appointment so the physio can check how they're wearing and whether they're suitable for you. They'll also look at how your feet move when you run. If that's putting extra strain on the knee, custom orthotics might help, although strengthening exercises will still be part of treatment.

 

Clinical Pilates

 

As the knee improves, you can also work on strength through physio-led Clinical Pilates. The physio can use exercises from your home program and change them as you get stronger. They'll also check how you're moving, particularly through the hips and thighs, while you build up your running again.

 

Make a Booking | (03) 9836 1333

 

Returning to running with runner’s knee

 

You may not need to stop running completely while the knee recovers. Shorter, easier runs might still be manageable, depending on your symptoms. Eastside Physio + Co uses a calm it down, then build it up approach, adjusting your running as the pain settles and the knee gets stronger.

 

Start with shorter runs on flat ground and see how the knee responds before adding more distance. Hills and faster sessions can wait until you're managing those runs comfortably. Pain that carries over into the next day is a sign you may have done too much. Keep up the strength exercises as well, even once running feels easier.

 

How quickly you return depends on how long the knee has been sore and what you're training for. Someone hoping to get back to parkrun may have different demands from a runner preparing for a marathon. The physio can adjust your running plan as your strength and tolerance improve.

 

Book runner’s knee treatment in Surrey Hills

 

You'll find Eastside Physio + Co at 427 Canterbury Road, Surrey Hills VIC 3127. Call (03) 9836 1333 or book an appointment online. You don't need a referral to see a physio.

 

The clinic accepts private health (claimed on the spot via HICAPS), WorkCover, TAC and Medicare. Medicare rebates require a GP Chronic Condition Management Plan and a GP referral.

 

Parking is available at the clinic, with three bays out the front and another two at the rear. You can also park on Canterbury Road. Eastside Physio + Co sees runners from nearby suburbs including Camberwell, Box Hill, Canterbury, Blackburn, Hawthorn, Balwyn, Doncaster, Burwood, Ashburton, Ashwood and Auburn.

 

Make a Booking | (03) 9836 1333

 

Runner’s knee FAQs

 

Is cycling good for runner’s knee?

 

Cycling is a possible alternative to help you stay active without running. Begin on an easier gear setting and pay attention to how the knee feels during cycling and the next day. If it causes pain, the physio may recommend you change resistance settings or try another form of exercise.

 

Should a knee brace be worn for runner’s knee?

 

Some runners find that a knee brace or tape helps them stay comfortable when symptoms flare up. Others don't need either. The physio can check whether trying one would help, while continuing to work on the hip and knee strength needed for running.

 

Is runner’s knee the same as patellar tendinopathy?

 

Pain from patellar tendinopathy is usually felt just below the kneecap, where the tendon attaches. With runner’s knee, the ache tends to sit around or behind the kneecap instead. Running can aggravate either condition, although tendon pain is also common in sports that involve a lot of jumping. You can read more on the clinic’s patellar tendon pain page.

 

Is runner’s knee a sign of knee arthritis?

 

Runner’s knee and arthritis aren't the same condition. With runner’s knee, the kneecap joint becomes painful when it's put under more strain than it can comfortably handle. Knee osteoarthritis involves changes to the joint itself, which develop over time.

 

Does runner’s knee go away on its own?

 

A few days without running might be enough for the ache to disappear, but that doesn't mean the knee is ready for the usual training again. If the pain returns, the physio checks how much running the knee can manage and whether the hip and thigh muscles need more work.

 

How long does runner’s knee take to settle?

 

A patient experiencing knee pain for two weeks might not be in the same situation as an athlete suffering for several months. The physiotherapist takes into consideration the length of time the condition has existed, as well as the individual’s goals. That helps them discuss what recovery might involve after the first assessment.