Patellofemoral Pain Syndrome Relief: Preventing Front Knee Pain

By Revamp Physiotherapy – Carina & Carindale, Brisbane

Knee pain is one of the most common musculoskeletal complaints seen in physiotherapy clinics, and among these, Patellofemoral Pain Syndrome (PFPS) is a leading cause. Often referred to as runner’s knee, this condition doesn’t just affect athletes — it impacts office workers, tradies, teenagers, and anyone whose daily activities place repetitive stress on the knee joint.

PFPS is characterised by pain at the front of the knee, particularly around or behind the kneecap (patella), and is aggravated by activities that involve bending the knee under load — such as climbing stairs, squatting, running, or even prolonged sitting. While it’s not always caused by a single injury, it develops from a complex mix of biomechanical and lifestyle factors.

In this comprehensive guide, we’ll explore what PFPS is, why it develops, how to manage it effectively, and — most importantly — how to prevent it from returning.

What is Patellofemoral Pain Syndrome?

The patellofemoral joint is formed where the kneecap glides in a groove on the thigh bone (femur). In PFPS, irritation develops in the tissues surrounding the kneecap due to poor tracking, overuse, or excessive pressure. This irritation can trigger pain, swelling, and a feeling of grinding or discomfort during movement.

While PFPS is sometimes seen after a knee injury, it more commonly arises gradually due to overloading the knee joint without adequate strength, mobility, or recovery.

Why Patellofemoral Pain Syndrome Develops

PFPS is considered a multifactorial condition, meaning it rarely has a single cause. Contributing factors include:

1. Overuse and Repetitive Load

Frequent running, squatting, or stair climbing — especially with sudden increases in training volume or intensity — can irritate the knee joint.

2. Muscle Imbalances and Weakness

Weakness in the quadriceps, hip stabilisers, and gluteal muscles can cause the kneecap to track incorrectly, increasing joint stress.

3. Poor Lower Limb Alignment

Foot posture issues (such as flat feet) and hip or pelvic misalignment can affect how the patella moves during activity.

4. Training Errors

Rapid changes in training programs, inadequate warm-ups, or lack of rest days can contribute to the onset of PFPS.

5. Inadequate Footwear

Worn-out or unsupportive shoes can alter biomechanics, increasing knee load.

Recognising the Symptoms

PFPS symptoms typically build up over time rather than appearing suddenly. You may notice:

• Aching or sharp pain at the front of the knee.

• Pain during running, squatting, stair climbing, or kneeling.

• Discomfort after sitting for extended periods (“movie-goer’s knee”).

• Clicking, grinding, or popping sensations with knee movement.

• Occasional swelling or tenderness around the kneecap.

Symptoms may affect one or both knees, and they often worsen after activity.

Early Management: Reducing Pain and Protecting the Knee

While rest is important in the early stages, complete inactivity can lead to muscle weakness and slower recovery. Instead, focus on relative rest — avoiding activities that aggravate symptoms while maintaining gentle movement.

Early care recommendations include:

1. Activity modification – temporarily reduce running, jumping, and deep squats.

2. Ice therapy – apply ice for 15–20 minutes after activity to reduce inflammation.

3. Gentle stretching – target the quadriceps, hamstrings, calves, and hip flexors.

4. Patella taping – helps guide the kneecap into better alignment and reduce pain.

5. Footwear review – ensure supportive, activity-appropriate shoes.

   
   

When to See a Physiotherapist

You should seek professional help from a Physiotherapist in Carina or Physio in Carindale if:

• Knee pain has persisted beyond a week without improvement.

• Pain limits your ability to walk, work, or exercise.

• Discomfort is worsening despite rest.

• There’s grinding or catching with movement accompanied by pain.

• You’ve had recurring knee pain in the past.

  
  

Physiotherapists can:

• Perform a detailed biomechanical assessment.

• Identify muscle weaknesses and movement faults.

• Provide manual therapy and pain relief techniques.

• Prescribe a personalised exercise program.

• Educate you on long-term prevention strategies.

  
  

Rehabilitation: The Key to Long-Term Recovery

A structured rehab plan is essential to restore knee strength, stability, and mobility. This often includes:

• Strengthening exercises for quadriceps, glutes, and hip stabilisers.

• Flexibility training for tight muscle groups.

• Balance and proprioception exercises to improve control.

• Gradual return-to-sport programs to reduce recurrence risk.

  
  

Preventing Patellofemoral Pain Syndrome

To reduce your risk of PFPS:

• Strength train your lower body at least twice a week.

• Gradually increase training load — avoid sudden jumps in volume or intensity.

• Warm up thoroughly before exercise.

• Wear supportive shoes suited to your activity.

• Address foot, hip, and core strength as part of your regular training.

  
  

Patellofemoral Pain Syndrome can be stubborn, but with the right management, most people make a full recovery and return to their normal activities pain-free.

At Revamp Physiotherapy Carina, we provide expert diagnosis, hands-on treatment, and customised rehabilitation programs to help you overcome PFPS and prevent it from coming back. Whether you’re an athlete, office worker, or weekend warrior, we’ll guide you every step of the way.