What is runner's knee?
Runner's knee - clinically known as patellofemoral pain syndrome (PFPS) - is a broad term for pain around or behind the kneecap (patella). It's one of the most common musculoskeletal complaints in both recreational and competitive athletes, and despite the name, it doesn't only affect runners. Cyclists, hikers, padel players, and anyone who does repeated squatting, lunging, or stair climbing can develop it.
The condition is caused by the kneecap not tracking smoothly in its groove on the femur (thighbone) during movement. This creates friction and pressure on the cartilage and surrounding soft tissue, leading to pain that is typically dull and aching at rest, sharp during activity, and worst when going downstairs, after prolonged sitting, or during and after sustained exercise.
Understanding runner's knee
Causes and contributing factors
- Weak quadriceps or hip abductors failing to control knee tracking during movement
- Tight IT band or hip flexors pulling the kneecap laterally out of its groove
- A sudden increase in training volume or intensity without adequate adaptation
- Overpronation (flat feet) changing the mechanical alignment of the lower limb
- Worn or inappropriate footwear that reduces shock absorption and affects foot strike
- Running or training on hard surfaces, particularly cambers or downhill gradients
Symptoms to recognise
- Dull, aching pain around or behind the kneecap, typically worse during or after activity
- Pain that worsens going downstairs or downhill, and after prolonged sitting with the knee bent
- A grinding or clicking sensation in the knee during movement
- Mild swelling or tenderness when pressing around the kneecap
- Pain that improves with rest but returns when activity resumes
How Bearhug helps
The Bearhug knee support provides graduated compression around the patella and the soft tissue structures surrounding the knee. This compression reduces swelling, improves proprioception - the joint's ability to sense its own position and respond correctly during movement - and keeps the area warm, which relaxes the surrounding musculature and reduces the pain that drives guarded movement.
Wearing the knee support during activity provides a consistent proprioceptive cue that helps the kneecap track more accurately through its groove. Between sessions, compression maintains circulation to the irritated tissue and reduces the inflammatory response that drives ongoing pain. Many runners find that consistent compression allows them to maintain their training while the underlying muscle imbalances causing the problem are addressed through targeted strengthening.
The information on this page is provided for general guidance only and does not constitute medical advice. If you are experiencing pain or injury, please consult a qualified healthcare professional for a proper diagnosis and treatment plan. Bearhug products are Class 1 medical devices designed to support - not replace - medical treatment.