Knee pain is the single most common running injury, accounting for up to 50% of all running-related problems. Whether it develops during a run, after a run, or the morning after a long effort, the right physiotherapy approach can identify the cause and get you back to running faster than you might think.
Common Causes of Knee Pain in Runners
Runner's Knee (Patellofemoral Pain Syndrome)
Pain around or behind the kneecap (patella), often described as aching or a dull pressure. Worse going downstairs, after sitting for long periods, or at the start of a run. Caused by altered tracking of the kneecap in its groove, often related to hip weakness or foot mechanics.
IT Band Syndrome (ITBS)
Sharp pain on the outer side of the knee, typically developing at a predictable point during a run (often after 20–30 minutes). Caused by repetitive friction of the iliotibial band over the lateral femoral condyle. Common in runners who have recently increased mileage.
Patellar Tendinopathy (Jumper's Knee)
Pain directly below the kneecap at the patellar tendon. Worse during or after exercise, especially with jumping and squatting. Caused by overload of the patellar tendon, common in runners who also play court sports.
Medial Knee Pain (Pes Anserinus Bursitis / MCL)
Pain on the inner side of the knee. Can involve the medial collateral ligament or the pes anserinus bursa. Often associated with overpronation or a rapid increase in training volume.
Knee Osteoarthritis
Running does not cause or worsen knee osteoarthritis — the evidence actually suggests the opposite. However, pre-existing OA can cause pain during running, and physiotherapy can significantly improve symptoms.
What Your Physiotherapy Assessment Will Include
At Lambert Sports Clinic, your first appointment includes a comprehensive assessment covering:
- Full history of your symptoms, training, footwear, and previous injuries
- Observation of your standing alignment and lower limb mechanics
- Assessment of hip, knee, and ankle mobility and strength
- Specific orthopaedic tests to identify the structure involved
- Where appropriate, a treadmill running assessment to observe your gait
Physiotherapy Treatment for Running Knee Pain
Load Management
The first priority is adjusting your training to allow the injured tissue to settle. In most cases this does not mean stopping running entirely — it means finding the right level of training that allows recovery while maintaining your fitness.
Hip Strengthening
Weakness in the hip abductors (particularly gluteus medius) is one of the most consistent findings in runners with knee pain. A targeted hip strengthening programme reduces the load on the knee and resolves symptoms in the vast majority of cases.
Running Gait Retraining
Simple modifications to running technique — such as increasing cadence, reducing stride length, or adjusting foot strike pattern — can dramatically reduce knee pain without changing shoes or stopping running. Learn more about running injury physiotherapy in Surbiton.
Foot Orthoses
Temporary or custom orthotics can be appropriate for runners with significant overpronation contributing to patellofemoral symptoms. Your physiotherapist will advise if this is relevant to your case.
Manual Therapy and Sports Massage
Releasing tight structures around the knee — including the IT band, quadriceps, hamstrings, and hip flexors — complements the exercise programme and accelerates recovery. Book a sports massage from £40.
When Can I Run Again?
Most runners return to full training within 4–8 weeks with a structured physiotherapy programme. The timeline depends on the diagnosis and how long the problem has been present. Your physiotherapist will set a realistic return-to-run plan at your first appointment.
Ready to Book?
Same-week appointments available. CQC-registered clinic. No GP referral needed.
Book Physio Online 020 8133 5694Book Running Injury Physiotherapy in Surbiton
Lambert Sports Clinic specialises in running injury assessment and rehabilitation. Our CQC-registered clinic in Surbiton has same-week appointments available. We see runners of all levels — from weekend joggers to marathoners and ultra-runners.
Book online or call 020 8133 5694.