Sun Run physio: Knee pain

Pain behind or around the knee cap, also known as patellofemoral pain or “runners’s knee” is the most common injury in distance runners. Irritation of the patellofemoral joint often develops when people do “too much, too soon”, for example by increasing mileage, speed or downhill running.
Adapt your training program
Avoid increases in pain during and after training by temporarily alternating minutes of running and walking. Reduce running speed by 30 seconds per kilo