Knee & Leg

Patellofemoral Pain Syndrome

Also called: Runner's knee, kneecap pain

Pain behind or around the kneecap from how it tracks and loads in its groove — the most common knee complaint in active people. Driven less by the knee itself and more by hip strength, foot mechanics, and training load. Classic signs: stairs, squatting, and the 'movie theater sign' (aching after prolonged sitting).

Common signs

Ache behind/around the kneecap with stairs (especially down), squats, running
Pain after sitting long with bent knees
Occasional grinding sensation; puffiness around the kneecap
Usually no true locking or giving way

Seek help now if

Significant swelling after trauma
True locking (mechanical block)
Kneecap dislocation event
Night pain or systemic symptoms in an adolescent

If any of these is sudden or severe, call 911 or go to an emergency room. For the others, get examined before you start self-care.

What to do first

Cut the provoking load ~30–50% (running volume, deep squats) — reduce, don't stop
Start hip-focused strengthening immediately: glute medius and quad work is the core prescription
Get assessed: hip control, foot posture, and training history explain most cases

The longer road

An 8–12 week progressive program (hips + quads + load recalibration) resolves the majority
Runners: cadence and form retraining changes kneecap loading meaningfully
Persistent cases: examine the whole chain and the training calendar, not just the knee

Natural healing options we use

Manual therapy for quads, ITB region, hip musculature
Chiropractic care for hip, knee, ankle mechanics
Progressive strengthening program
Attended e-stim for pain modulation; taping strategies short-term

About imaging

Rarely needed; reserved for atypical features, trauma, or stubborn cases.

Daily self-care

Step-downs and glute work as prescribed, consistently
Temporarily reduce stairs/hills/deep flexion volume
Cadence up ~5–10% if you run (shorter, quicker steps)

Book a visit Call 469-620-6245 All conditions

How we can help

Keep working on it at home

Once you have been examined and cleared to load it, these free home programs cover this part of the body.

Knees Bulletproofing Thighs Bulletproofing The Body Audit: test your own range

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Please read: this page is education, not a diagnosis. A proper examination is how a condition gets confirmed and a plan gets built. See our medical disclaimer.