Runner’s Knee: Not Just for Athletes

Runner’s Knee: Why It’s Not Just a Runner’s Problem

You don’t need to be pounding the pavement every weekend to feel the effects of runner’s knee. In fact, plenty of people who rarely jog or exercise still end up with this nagging pain in the front of their knee.

If you’ve ever felt an ache behind or around your kneecap—especially when going up stairs, squatting, or sitting for too long—you might be dealing with patellofemoral pain syndrome, also known as runner’s knee.

And surprisingly, it often starts at your feet.

What Exactly Is Runner’s Knee?

Runner’s knee happens when the kneecap (patella) doesn’t move smoothly in its groove at the front of your knee. This can cause:

• A dull ache behind or around the kneecap

• Pain when climbing stairs, kneeling, or squatting

• Clicking or grinding when bending the knee

• Discomfort after sitting for long periods (like in a car or at a desk)

It’s called “runner’s” knee because it’s common in runners—but anyone with poor lower limb alignment can develop it.

How Your Feet Can Cause Knee Pain

Your knees don’t work alone—they’re part of a chain, along with your hips, legs, and feet.

If your feet roll in too much (called overpronation), your knees may rotate or twist inward to compensate. Over time, this puts strain on the soft tissues around the kneecap and can lead to patellofemoral pain.

Likewise, flat feet, high arches, or worn-out shoes with little support can also throw your body out of balance—forcing your knees to take the brunt of it.

How Podiatry Can Help with Runner’s Knee

At Coventry Foot Doctor, we treat many patients with knee pain that’s linked to poor foot posture or gait mechanics. The good news? When we treat the foundation—the feet—we often see knee pain improve.

Here’s what we can do:

• Gait Analysis

We assess how you walk, stand, and load your feet. Subtle imbalances here often explain why your knees are taking strain.

• Custom Orthotics

Tailored insoles that support your arches, control motion, and reduce stress on your knees—especially helpful for flat feet or overpronation.

• Footwear Advice

We guide you on the best type of shoes for your foot shape and walking habits.

• Strength & Stretch Guidance

Targeted exercises to improve hip, leg, and foot function—because it’s all connected.

You Don’t Have to Be a Runner to Get Runner’s Knee

Whether you're chasing kids, walking the dog, standing at work all day, or just living everyday life—your feet could be affecting your knees more than you realise.

If you’ve been dealing with that annoying ache at the front of your knee, especially during stairs or after sitting—don’t ignore it. Let’s find the root of the problem and get you moving comfortably again.

Ready to get rid of that knee pain—for good?
Let’s start from the ground up.