Managing Runner’s Knee: Effective Physiotherapy Techniques in Cape Town
If you’re an active runner or enjoy sports like soccer, hockey, or cycling, you may have experienced pain around your kneecap. This condition, commonly called Runner’s Knee (patellofemoral pain syndrome), is one of the most frequent causes of knee pain we see at Cape Town Physiotherapy.
The good news? With the right physiotherapy treatment and tailored exercise program, most people make a full recovery and get back to pain-free running.
What causes Runner’s Knee?
Runner’s knee isn’t caused by one single problem but rather a combination of factors that overload the joint.
Common causes include:
- Overuse and training errors: Sudden increases in mileage, speed, or hill running can irritate the kneecap.
- Iliotibial Band (ITB) tightness: A tight ITB pulls on the knee, leading to outer knee pain.
- Weak hip and thigh muscles: Poor strength in the quadriceps and glutes can cause poor tracking of the kneecap.
- Poor foot mechanics: Flat feet or excessive pronation increase stress on the knee.
- Misalignment of the kneecap: Structural differences in bone or muscle balance can make the knee more vulnerable.
How Physiotherapy helps with Runner’s Knee
At Cape Town Physiotherapy, our approach combines hands-on treatments, corrective exercises, and education to ensure long-term results.
Physiotherapy Treatment Options:
- Manual Therapy
- Soft tissue release to the quadriceps, hamstrings, and ITB
- Joint mobilisations to restore normal knee and hip mechanics. I
- TB Release & Stretching
- Targeted stretches and foam rolling to reduce ITB tension.
- Strengthening Program
- Focused on hips, quads, and core to improve kneecap alignment.
- Taping & Bracing
- Patella taping helps support the knee during activity and reduces pain.
Key Physiotherapy exercises for Runner’s Knee
Below are three effective exercises commonly prescribed at Cape Town Physiotherapy for patients with Runner’s Knee:
- Clam shells (if weight bearing causes pain)
- Lie on your side, knees bent.
- Lift your top knee while keeping feet together.
- Strengthens glute muscles for knee stability.
- Step-Ups (Functional Knee Control) or single leg squats in front of the mirror
- Step onto a bench slowly, keeping your knee aligned with your toes.
- Step down under control.
- Improves quadriceps strength and knee tracking.
- ITB Foam Rolling
- This focuses mostly on your glutes and tensor fasciae latae which attach to the ITB proximally
- Reduces tension in the ITB which aggravates runner’s knee.
- Specialised Knee Pain Physio in Cape Town – We treat athletes, runners, and everyday patients.
- Evidence-based care – We use the latest research in sports medicine and physiotherapy.
- Personalised programs – Every treatment plan is designed for your unique body, goals, and sport.
- Preventive care – Beyond treatment, we focus on preventing future flare-ups. If you are struggling with runner’s knee, ITB pain, or any form of knee pain in Cape Town, you don’t need to put up with it. Physiotherapy offers proven solutions to help you recover faster, build strength, and return to your favourite activities without discomfort.
At Cape Town Physiotherapy, we are here to support your recovery every step of the way.
Book your appointment today and let our team guide you back to pain-free running. https://
