If your knee hurts when you run, squat, or sit for long periods—but your MRI came back clean—you might be dealing with patellofemoral pain syndrome (PFPS), often called “runner’s knee.”
It’s one of the most common causes of vague, achy knee pain in active individuals, especially young athletes, runners, and field sport athletes.
This guide explains what PFPS is, why it happens, and how to finally fix it.
What is Patellofemoral Pain Syndrome?
Patellofemoral pain occurs when the kneecap (patella) doesn’t track properly within its groove at the end of the femur, leading to friction, inflammation, and pain around or behind the kneecap.
You might notice:
- Aching around the front of the knee
- Pain with stairs, squats, or sitting too long
- Knee stiffness that improves with movement
- No clear injury or swelling
Why It Happens
PFPS is rarely due to one traumatic event. Instead, it builds over time due to poor mechanics or muscle imbalances:
- Weak glutes and hips
- Tight quads or calves
- Poor ankle mobility
- Imbalanced leg strength
- Excessive volume or poor form in training
These issues alter how your knee moves, putting more stress on the joint.
Why Rest Doesn’t Fix It
Pain might go away with rest—but it usually comes right back when you return to activity. That’s because the underlying issue hasn’t been fixed.
To fully resolve PFPS, you need to:
- Correct movement patterns
- Strengthen supportive muscles
- Improve joint mobility
- Gradually return to loading the knee
How We Treat Patellofemoral Pain at Chiros in Motion
Our approach combines rehab and performance care to not just eliminate pain, but improve how you move.
🔦 Class IV Laser Therapy
Reduces inflammation and pain quickly, especially when PFPS flares up during season
🔄 Muscle Work & Joint Mobilization
Helps release tight quads, calves, or hips that pull on the knee joint
🏋️ Strength-Based Rehab
We guide you through a progressive plan including:
- Glute med & max activation
- Ankle & hip mobility drills
- Knee-friendly strength training (e.g., step-downs, banded squats)
📈 Return-to-Sport Progressions
Whether you’re running, playing soccer, or lifting—we tailor drills to your sport to make sure you return stronger than before
When to See a Specialist
It’s time to book an evaluation if:
- Knee pain has lasted more than 2 weeks
- You’ve had multiple flare-ups
- You’re modifying your workouts or avoiding stairs/squats
📌 Tried PT but still have pain? You might need a different approach. We often help athletes who didn’t fully recover with general rehab programs.
FAQ: Patellofemoral Pain Edition
❓ Will I need to stop training?
Not always. We can usually modify your workouts so you can stay active while rehabbing.
❓ Do I need an MRI to confirm it?
Most of the time, PFPS can be diagnosed based on history and movement exam—no imaging required.
❓ What makes your rehab different?
We don’t stop at pain relief. We correct the movement patterns that caused the problem so you don’t deal with it again.
Final Thoughts
Patellofemoral pain can drag on for months if not properly addressed. But with the right rehab plan focused on mobility, strength, and mechanics, you can get back to sport pain-free.
👉 Don’t keep foam rolling your quads and hoping it goes away. Book a movement screen with Chiros in Motion and let’s build a plan that works. Schedule now.
