Knee Pain Around Your Kneecap? Here’s What It Might Be (And How to Feel Better)
- Shawn Hegarty
- 6 days ago
- 3 min read
If you’ve been feeling a sharp or dull ache right above or around your kneecap, you’re definitely not alone. Knee pain is one of the most common complaints among active adults and often points to a condition called Patellofemoral Pain Syndrome (PFPS)—sometimes known as “runner’s knee.”
With PFPS, the pain is usually at the front of the knee and tends to show up during activity, especially when going down stairs or hills. It can even hurt after sitting for a long time or affect one or both knees at once.
What Causes PFPS?
PFPS isn’t caused by just one thing—multiple factors can contribute, including:
Muscle Weakness & Tightness
Weak quadriceps (especially the VMO muscle) can cause your kneecap to track poorly.
Tight muscles like the hamstrings, hip flexors, IT band, and calves can pull the knee out of alignment and increase pressure on the patella (kneecap).
Biomechanical Issues
Flat feet or overpronation (feet rolling inward) change how your leg rotates and can put stress on the knee joint.
High arches offer less shock absorption and can also contribute to knee strain.
Overuse / Overload
Repeated activity—especially walking or running on hills, stairs, or uneven ground—adds pressure between the kneecap and thigh bone. That’s why PFPS is often linked with activity and overuse.
How to Treat PFPS (and Start Feeling Better)
If you’re dealing with PFPS, the good news is there’s a clear path to pain relief through movement, mobility work, and strengthening—but you’ve got to be consistent.
First Steps: Manage Pain & Swelling
Rest and avoid activities that increase pain.
Ice your knee for short periods after activity.
Compression and elevation can help reduce swelling.
A structured exercise program is the foundation of PFPS recovery. These exercises help strengthen muscles that support your knee and improve flexibility.
Examples of helpful moves include:
Clamshells & hip strengthening
Straight leg raises & quad sets
Hamstring, calf, and hip flexor stretches
Wall squats and gentle step-ups
Doing these regularly helps improve knee alignment, muscle balance, and movement quality—which all reduce pain over time.
Exercises to Avoid (at Least at First)
When your knee is painful, try to temporarily minimize:
Deep squats or lunges that force large knee bends.
High-impact activities like running or jumping until pain eases.
Preventing PFPS Pain in the First Place
Keeping your knees healthy isn’t just about fixing pain after the fact—it’s about proactive care:
Warm up properly before workouts
Avoid activities that cause pain
Rest and recover between high-impact workouts
Do balance exercises to improve body awareness and joint stability
Wear supportive footwear: A good pair of shoes will help to keep your knees stable, provide adequate cushioning, and support your knees and lower leg during the running or walking motion
Consider strapping or taping for extra knee support
Stretch & strengthen the legs consistently: it is important that the muscles around the knee be in top condition. Working on strength and flexibility in the hips, quads, calves, and hamstrings helps your knees stay aligned and move smoothly.
Get Professional Support
If your knee pain persists despite home care, it’s worthwhile to see a chiropractor. A skilled chiropractor can help with:
Adjustments to improve alignment
Balance and movement corrections
Customized exercise and mobility plans
This professional support can make your recovery faster and more effective—and help you stay pain-free for the long term.
Comments