Runners Knee, Sprained Knee & Supports
Runner’s knee (patellofemoral pain), knee supports and sprained knee injuries are common in runners and sports that involve hills, speed work and quick changes of direction. With the right diagnosis, treatment and rehab, most people can reduce pain, strengthen the knee and return to running with confidence.
What is Runners knee?
Runner’s knee, also called patellofemoral pain syndrome (PFPS), causes pain around or behind the kneecap, often worse with running, stairs, squatting or sitting for long periods. The pain is usually due to a mix of training load, muscle imbalances and how the kneecap and thigh bone move together, rather than one single “damage” event. Early management focuses on calming pain, then building strength and control.
Common signs and triggers
- Pain at the front of the knee when running, going downstairs, squatting or after sitting.
- Recent increase in training load, hills or speed work.
- Weakness or poor control in the hips/quads, or limited ankle mobility that changes how the knee loads.
How My Complete Health can help
Our Chiropractor will assess the knee, hip, ankle and running history, then Coach Kat can analyse your running gait and technique to check whether stride, cadence or footwear are contributing to your pain. Small changes here can reduce stress on the kneecap and improve comfort on the run.
Treatment and exercises for runner’s knee
- Load management: Short‑term tweaks to training while pain settles (reduce hills/speed, adjust mileage).
- Pain relief: Ice after aggravating activities if swollen or sore.
- Strength and control: Progressive exercises for quads, hips and calves to stabilise the kneecap.
- Manual therapy and taping: May help comfort and function in the short term while you build strength.
- Footwear and orthoses: If needed, inserts or footwear changes may help reduce pain in some people.
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Sprained Knee: What to expect
A sprained knee involves overstretching or tearing a ligament (for example MCL, LCL). Symptoms include pain, swelling and a feeling of giving way. Recovery time depends on severity: mild sprains may settle in 1–2 weeks, moderate sprains often take 4–8 weeks, and more severe sprains can take longer. Early care focuses on relative rest, ice and compression, followed by a structured rehab plan to restore movement, strength and balance.
Rehabilitation and return running
- Restore range: Gentle mobility as swelling and pain settle.
- Chiropractic treatment: Joint mobilisation and manipulation to improve how the knee and surrounding joints move, and to help normalise how you load the leg as you recover.
- Strengthen: Quads, hamstrings, calves and hips, progressing to single‑leg control.
- Technique: Coach Kat can help refine stride, cadence and pacing to reduce knee load.
- Graded return: Build distance and speed gradually; avoid big spikes in volume or intensity.
Knee supports, sleeves and braces for running
Knee supports and compression sleeves can help some runners feel more supported and may reduce pain during rehab, but they are not a substitute for strength and technique work. Evidence on performance effects is mixed; some braces do not significantly affect speed or agility, while others can change how the leg works. If a support helps you run more comfortably while you build strength and control, it can be part of your plan, then phased out as your knee improves.
Knee pain support in Woking
If you have runner’s knee, need advice on knee supports for running, or are recovering from a sprained knee, My Complete Health in St John’s, Woking can help. Appointments are available with our chiropractors, sports massage therapists and running coach to create a clear plan back to comfortable running.
Frequently asked questions
Runner’s knee usually causes a dull, aching pain around or behind the kneecap, often worse when running, going up or down stairs, squatting or sitting for a long time. You may also notice mild swelling or a feeling of “grating” or discomfort at the front of the knee when you bend and straighten it.
Recovery time for a sprained knee depends on how badly the ligament is stretched or torn: mild sprains can improve in 1–2 weeks, moderate sprains often take several weeks, and more severe sprains may take a few months. A structured rehab plan with progressive strengthening, balance work and chiropractic treatment helps restore stability and confidence so you can return to running safely.
You may need to reduce or temporarily pause running if your knee is very sore, but complete long‑term rest is not usually the best solution. Adjusting your training load, working on strength and control, and making small changes to technique with Coach Kat often allow you to keep some activity while your symptoms improve.
Knee supports, sleeves and braces can help some people feel more supported and may reduce pain during rehab, but they do not fix the underlying cause on their own. The most important changes usually come from targeted exercises, improving how the knee, hip and ankle move, and addressing your running technique and training load.
You should get your knee assessed if the pain is ongoing for more than a couple of weeks, is stopping you from running or daily activities, or if the knee feels unstable, locks or gives way. Sudden swelling, severe pain after a twist or fall, or an inability to put weight through the leg are also reasons to seek prompt assessment.
Where to find us
St Johns, Woking
6 St Johns Road
GU21 7SE
Contact
Mycompletehealth1@gmail.com
coachkatpt@gmail.com
Phone
07442714526
