Patellofemoral Pain – What Actually Works

Aaron & Adam on the Mount Buffalo picturesque descent

If you’re a runner, cyclist, or gym-goer, you might know the frustrating ache at the front of the knee — often called patellofemoral pain. It’s one of the most common causes of knee pain we see at Up N Adam Performance Training & Physiotherapy in Newcastle.

The good news? Research has shown clear strategies that help. The challenge is knowing what works, what doesn’t, and how to apply it to your training.

What Is Patellofemoral Pain?

Patellofemoral pain refers to pain around or behind the kneecap (patella), where it meets the thigh bone (femur).

Typical features include:

• Pain with running, squatting, or climbing stairs

• Ache after long periods sitting with knees bent

• Discomfort at the front of the knee during sport

Common Causes in Runners & Athletes

Patellofemoral pain is usually linked to load and movement factors, such as:

• Sudden increases in running or training volume

• Weakness in hip or thigh muscles

• Poor control of knee alignment under load

• Tightness in calves, hamstrings, or quads

• Foot mechanics (overload from flat or stiff arches)

What Works – Evidence-Based Management

1. Strengthening (most important)

• Targeting the quadriceps

• Recruiting & strengthening the glutes and hip muscles for better knee alignment

• Calf strength to help absorb running forces

2. Load Management

• Reducing aggravating running volumes temporarily

• Avoiding painful ranges (e.g. deep squats early on)

• Gradually reintroducing load with guidance

3. Taping or Bracing (short-term relief)

Patellar taping can reduce pain during exercise, but should be combined with strengthening.

4. Footwear & Orthoses

Supportive shoes or orthoses may help in some cases, especially if foot mechanics contribute.

What Doesn’t Work (On Its Own)

• Rest only: Pain often returns once activity resumes.

• Passive treatments alone: Massage, ultrasound, or heat might give short-term relief but won’t address the cause.

• Quick fixes: There’s no single stretch, brace, or gadget that “cures” patellofemoral pain.

When to See a Physio

If your knee pain has lasted more than 2–3 weeks, affects training, or is worsening, it’s time to get assessed.

At Up N Adam Performance Training & Physiotherapy, we use:

• Clinical assessment

• VALD dynamometry for quad/hamstring strength

• Running analysis for load mechanics

This allows us to build a progressive plan — from pain relief → strength → return to running or sport.

FAQs

Q: Can I keep running with patellofemoral pain?

Often yes, but you may need to reduce load or pace temporarily.

Q: How long does recovery take?

It varies. Some improve in weeks, others need months of structured rehab.

Q: Should I wear a knee brace?

A brace or tape can help in the short term, but strengthening is key for long-term change.

Call to Action

If you’re struggling with knee pain in Newcastle, we can help you get back on track with a clear plan.

Book Online Now to book your knee pain assessment www.upnadamptphysio.com

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to test your core and guide you on your journey.

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com