Runner’s knee, medically known as patellofemoral pain syndrome, is a common condition that can affect both active individuals and those with more sedentary lifestyles. Before rushing to buy a knee brace, it's important to understand the causes, symptoms, and treatment options.
What Is Runner’s Knee?
Runner’s knee is typically caused by repetitive stress to the knee joint. High-impact activities such as running, weightlifting, or jumping, especially with poor technique, can lead to this condition. Contributing factors include:
- Poor biomechanics – Incorrect posture or gait during activity
- Muscle imbalances – Especially in thighs, hips, or calves
- Misalignment – Of the kneecap or leg bones
- Footwear issues – Inadequate support or worn shoes
These issues can cause the patella (kneecap) to track improperly, resulting in pain and instability.
Common Symptoms of Runner’s Knee
This condition can affect anyone and refers to anterior knee pain. Symptoms may include:
- Pain when descending stairs or walking downhill
- Localised pain around the kneecap
- Pain during activity – e.g., squatting or running
- Popping or crackling sounds
- Instability or weakness in the knee
- Tenderness to the touch
How to Treat Runner’s Knee
Runner’s knee often improves with rest and proper care. Helpful treatments include:
- Knee Supports: Reduce pain and swelling, improve stability.
- Rest: Avoid activities that stress the knee.
- Targeted Exercises: Strengthen surrounding muscles.
- Ice Therapy: Apply ice for 20–30 minutes several times a day.
Should a Knee Support Be Tight?
Knee supports should fit snugly without cutting off circulation. Brands like Stride Flex Supports offer breathable, medical-grade options for daily wear.
Preventing Runner’s Knee
Protect your knees with these strategies:
- Warm up properly – Use light activity and dynamic stretches.
- Wear proper footwear – Look for supportive, cushioned shoes.
- Strengthen supporting muscles – Target hips, thighs, and calves.
- Increase intensity gradually – Avoid sudden changes in training.
- Use proper form – Especially in running and strength training.
Is Running Bad for My Knees?
Not necessarily. Regular running may protect joints by improving strength and cartilage health. However, overtraining or poor technique can still lead to injury.
To reduce risk:
- Wear well-cushioned, supportive shoes
- Run on softer surfaces
- Use compression sleeves if needed
- Monitor your training volume
Top Knee Supports for Runner’s Knee
We recommend the following supports:
Stride Flex Knee Supports
- Targeted compression
- Medical-grade materials
- Breathable for all-day use
- Snug fit with compression
- Moisture-wicking fabric
- Flexible and durable
Patella Knee Support
- 360-degree compression
- Comfortable, breathable materials
- Five sizes for a custom fit
- Great for ACL, MCL, and other ligament injuries
