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Running Injuries

Runner's Knee Pain: Causes, Treatment & Recovery Tips

18 May 2026 - By 365 Physiotherapy Dublin

Runner's Knee Pain: Causes, Treatment & Recovery Tips

What Is Runner's Knee?


Runner's knee — medically known as Patellofemoral Pain Syndrome (PFPS) — is a dull, aching pain around or behind the kneecap. It is one of the most common running injuries we treat at 365 Physiotherapy in Santry and Swords.


If you feel pain when running downhill, climbing stairs, or sitting for long periods, you may have runner's knee.



Common Causes


  • Overtraining — increasing your mileage too quickly
  • Weak hip and glute muscles — causing poor knee alignment
  • Poor running technique — overstriding or foot strike issues
  • Worn running shoes — inadequate cushioning or support
  • Running on hard surfaces — roads and pavements in Dublin


    • Symptoms To Watch For


  • Dull aching pain around the kneecap
  • Pain that worsens going downstairs
  • Swelling around the knee
  • A grinding or clicking sensation
  • Pain after sitting for long periods


    • How Physiotherapy Helps


    At 365 Physiotherapy, our senior physiotherapists assess the root cause of your knee pain — not just the symptoms.


    Your treatment plan may include:


  • Manual therapy to reduce pain and improve joint mobility
  • Targeted strengthening exercises for hip, glute and quad muscles
  • Running gait analysis to identify technique issues
  • Taping techniques to reduce kneecap stress while healing
  • Home exercise programme to prevent recurrence

    • Most runners recover fully within 4 to 8 weeks with the right treatment.



    When Should You See a Physio?


    Do not ignore knee pain and push through it. Early treatment means faster recovery. Contact us if:


  • Pain has lasted more than 2 weeks
  • Pain is stopping you from running
  • You have swelling around the knee
  • Pain is worsening with each run


    • Runner's Knee Prevention Tips


  • Increase mileage gradually — no more than 10% per week
  • Strengthen your hips and glutes — they control knee alignment
  • Replace running shoes every 500–700km
  • Always warm up and cool down properly
  • Mix hard surfaces with softer trails


    • Book Your Appointment


    We treat runners at both our Santry (Dublin 9) and Swords (Applewood Close) clinics. Evening and weekend appointments available. No GP referral needed.


    📞 +353 83 098 5073

    ☎️ +353 1 513 0603

    📧 contact@365physiotherapy.ie


    Learn more about our Knee Pain & Post Knee Replacement service.

    Ready to Book Your Appointment?

    Senior physiotherapists in Santry and Swords. Evening and weekend appointments. No GP referral needed.

    Book OnlineMobile: +353 83 098 5073Landline: +353 1 513 0603

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