How do you fix Runner’s Knee | Symptoms, Causes & Treatment


Do you get a pain on the outside of the knee while you run? You may be experiencing Runner’s knee also known as patellofemoral syndrome. Runner’s knee is one of the most common injuries experienced by runners. It is caused by damage to the cartilage under the kneecap. The cartilage under the kneecap is a natural shock absorber. This may develop when the knee is overused or injured.


Some of the Symptoms of Runner's Knee Include:

  • Pain around the knee cap when exercising or walking.
  • Pain when knees are bent
  • Feeling of weakness and instability in the knees
  • Rubbing, grinding, or clicking sound of the kneecap that you hear or feel when you bend and straighten your knee
  • Kneecap that is tender to the touch


What is Runner’s Knee?

Runner’s knee is caused by overuse and excessive strain. Sometimes a pressure point can be felt on the outside, above the knee, on a protrusion of the thighbone. When you are repeatedly stretching and bending the knee during running it can cause the patella to shift and glide more to one side of the femur and thus put too much pressure on the bone which can result in pain, discomfort or irritation.

Developing Runner’s Knee depends on various factors including the amount and intensity of your training, the terrain, and the different anatomy of each person. In order to determine the cause we recommend you ask yourself these various questions:

  • Have you trained too hard?
  • Are your running shoes old or is that particular model unsuitable for your feet?
  • Have you been running on a lot of hilly trails, downhill in particular?
  • Are your muscles too weak?
  • Have you stretched adequately?

 running braces

How to fix or treat Runner’s Knee? 

Most of the time, even though it may be hard, taking a break and resting the knee is the best option. In order to reduce inflammation we recommend compressing the area as well as icing the joint. Elevating the leg is also a helpful measure to reduce inflammation.

Do not cool your knee for too long at a time; 20 minutes is the maximum before you need to take a break. Repeat the process several times per day to reduce inflammation and pain.


We recommend you visit a health professional such a physiotherapist or doctor for them to accurately diagnose you. They may be able to prescribe anti-inflammatories to aid in the reduction of inflammation and quicken the healing process. Additionally, they may recommend some appropriate stretches and exercises that may help you strengthen the components around the knee in order to reduce the chances of developing runner’s knee in the future.

Additionally we recommend using a knee brace or strap to reduce the symptoms of Runner’s knee as well as promote the healing process.


Support for Runner's Knee

We recommend the GenuTrain P3 for Runner’s knee to stabilises your kneecap with a special functional cushion, a wedge on the side and a corrective. The brace features intermittent compression massage to support the reduction of swelling, in order to help relieve pain and improve coordination. GenuTrain P3 also provides your knee with the necessary security for movements that promote recovery.

GenuTrain P3


Additionally we also recommend the GenuPoint supports the knee in cases of patellar tendon complaints and relieves your pain. A functional cushion with four nubbed pressure points on the front targets the area below the kneecap. The combined effect of pressure and massage provides noticeable relief for the patellar tendon and improves muscle function.



Bauerfeind products are developed at our innovation and manufacturing facility in Zeulenroda, Germany. Based on years of scientific research, our award-winning braces and support garments are highly recommended by medical professionals and athletes worldwide.



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