
Expert Runner’s Knee Treatment
Expert Runner’s Knee Treatment in Norwich
Whether you are a seasoned marathon runner or someone who enjoys a brisk weekend walk, knee pain can be a frustrating barrier to staying active. One condition, commonly known as runner’s knee, is one of the most frequent issues we see at Recover Physio. While it often affects athletes, it can impact anyone who is physically active, turning simple movements into a source of dread. At Recover Physio, we focus on a permanent recovery for our patients, moving beyond temporary pain management to address the root cause of your discomfort.
What is Runner’s Knee? (Patellofemoral Pain Syndrome)
Patellofemoral Pain Syndrome (PFPS) is the clinical term for runner’s knee. To understand this condition, it helps to look at the simple anatomy of the joint: the patella (kneecap) sits in a groove on the femur (thigh bone), sliding up and down as you bend and straighten your leg.
Runner’s knee occurs when the joint becomes irritated, often due to the kneecap not tracking correctly within that groove.
If you are suffering from this condition, you might experience:
- A persistent, dull ache behind or around the kneecap
- Tenderness at the front of the knee
- A grinding or clicking sensation when moving the joint
- Increased pain when climbing stairs, squatting, or even sitting for long periods
BEST PHYSIO I HAVE EVER HAD. I was recommended to see Callum by a friend of mine and I would recommend him to anyone I know. I have now seen four physios in total and Callum is by far the best. Callum has taken me from a mere feeble man with a VERY unstable knee and turned me into a strong, confident man who is now doing all the activities I wanted to do. I am now dancing, running, going to the gym, playing golf and doing all the things I was not able to do before. I know this sounds farfetched but I don’t think there is something Callum can’t do. After giving me this strength in my knee, I think he might even be able to walk on water. Recover physio has found an absolute diamond in Callum and I do hope others can feel the same appreciation I have for him. Thank you very much. All the best!
I visited Callum for three sessions after meniscus surgery, and appreciated his explanations of what was going on in my knee as it healed. I worked consistently on the exercises he gave me and got to where a wanted to be within 6 weeks. Thank you.
Huge thanks to Callum at Recover Physio for helping to get me back on track and complete a half marathon safely following my fall down the stairs at home in October. I had a tear in my knee ligament and some very bruised bones which was a big blow when my first half marathon was 6 months later! As time was short I decided to look for a physio who was experienced with knees but was doubtful as 30 years ago I’d had physio following a car accident in hospital and it didn’t seem to help. So Callum was faced with my knee injury, my old car accident injuries which still impact me today & someone who wasn’t very pro physiotherapy! I can now say I am a physio convert! Callum has explained everything clearly, professionally and helped get my knee strong enough to complete my first half marathon safely. I’ve physically seen the improvements in my knee & surrounding leg area and have understood how the ligaments & muscles all work and fit together thanks to his comprehensive explanations. Obviously it’s up to the client to complete the follow up exercises or rest as guided but this is what physiotherapy should be and I couldn’t have chosen a better physiotherapist to have helped me. He’s also helped with a neck issue too and I have some ongoing exercises to help all round and know I can pop back as and when I may need (especially due to the old injuries which can flare up). It’s very reassuring to know there is someone I can now rely on to help with any issues in the future (hopefully no more falls!) and I cannot recommend Callum enough as a knowledgeable, experienced, friendly and excellent physiotherapist.
Oliver has been working / rehabbing me over the last 18 months. I’m the wrong side of 60, a bit of a sore knee (ACL) injured 30 years ago and haven’t run a marathon since 2000. A lot to put right! Last summer was barely able to run 1k but yesterday completed the London Marathon. Oliver’s patience, understanding, knowledge, good humour and patient care are second to none. I would certainly recommend him and the Physio Recovery team …. Top class.
Very good experience at Recover Physio. I am a 75+ year old regular runner who had developed a knee injury. I chose Recover because their studio is within 50m of a bus stop within Norwich so access was easy. Prices were within the range of other companies I looked at. The treatment rooms were comfortable and there is gym room with different types of equipment. Henry, my physio, gave me a thorough inspection and reassured me that my running days were not over. (My major worry!) He put me on a carefully planned exercise program using weights and exercise with follow up visits. This led on to a structured return to running program that I using now. Very thorough and highly recommended
Having searched for a suitable physio that would meet quite stringent protocols set by my knee surgeon (Sam Rajaratnam)following 2 knee replacements ,I was lucky to find Callum at recover physio. I am grateful for Callums assistance with my knee rehab and subsequent rotator cuff recovery. My knee surgeon ,having liased with Callum during my treatments was equally impressed with his knowledge and professionalism !!
Leah helped look after my daughter during her physio session for her knee, and she was absolutely lovely. She was so kind, patient, and reassuring, which really helped my daughter feel comfortable and at ease. She’s clearly very knowledgeable and explained things in a way that made everything easy to understand. You can tell she genuinely cares about the people she’s helping. Such a warm, professional, and supportive experience, we’re really grateful for her care. Thank you, Leah!
I have had physiotherapy with Stuart for 2 and a half years following a sports-related knee injury and 2 knee surgeries in 2024. My experience at Recover Physio has been second to none and I couldn’t recommend them more. I travel over 100 miles to see Stuart as I truely believe he is the best of the best. Having been told by I consultant that I would never be able to run or play hockey again, Stuart reassured me and helped grow my confidence to get me back on the hockey pitch this year. My experience at Recover from the reception staff, and communication to the exercises and attention to detail has been faultless. Worth every penny. If you need a physiotherapy, I would not hesitate to book in here!
Very much helped by Lindsey’s advice and diagnostics of a few issues with my aged legs and knees, due to strain and arthritis. She made it all clear to me with illustrations plus providing excellent exercises to ease the pains and improve my balance. A charming person too!
I don’t think I could have chosen a better physiotherapy clinic than RecoverPhysio. Oliver, my physio, has been marvellous, dealing firstly with my sore knee, then a broken arm and finally a cracked rib. He was very professional, listened to what I had to say and was very patient with answering all my questions. I also had sessions with Riddhi and Mel and I felt a real benefit from their treatment too. After 15 months or so I feel whole, happy & pain free. Thanks to Oliver and all at RecoverPhysio.
A huge thank you to Callum for his expert knowledge, diagnosis, and treatment plan. I attended the clinic three months ago with knee pain that was impacting my running and even ascending or descending stairs. After a series of progressive exercises, I am back running again and completely pain-free. The service I received was excellent, including the reception team who were always polite and welcoming. I would have no hesitation in recommending Recoverphysio.
I went to the Nest at Norwich for physio on my knee. The access is great, parking easy and good coffee after my appointment. I saw Callum McVeigh who provided me with a range of exercises to help with knee discomfort and to strengthen the muscles. Unfortunately there was more going on with my knee but he didn’t hesitate to refer me onwards. Thanks for you help.
First time physio for my knees and decided in Recover. Henry was my physio and he was very friendly and informative with great advice and exercises.
I really cannot thank Oliver enough for the recovery I have made after my unicomp revision / knee replacement in 2025. My knee is now strong and I can walk for as long as I want, cycle and jog without problem. This is down to Olivers patience and expertise.
I couldn’t have asked for a better physio! I tore my acl and meniscus and was practically immobile and within a matter of months grace got my injured knee as strong (if not stronger) than my other knee! Graces knowledge and understanding of this knee injury was amazing, Grace has got me in the best position I could possibly be in before surgery. I really couldn’t recommend grace enough!!!
I came to Grace with a knee ligament injury with little hope that I would be playing football again this season but she was incredible and with her fantastic knowledge and expertise she has discharged me within 6 weeks and I’m back doing what I love! Cannot recommend her enough! Thank you
More Information
Opening Hours
- Monday8am – 8pm
- Tuesday8am – 5pm
- Wednesday8am – 8pm
- Thursday8am – 8pm
- Friday8am – 5pm
- Saturday9am – 1pm
- SundayCLOSED
What causes Runner’s Knee?
While overuse is a primary factor, especially if you have recently increased your training volume or intensity, the cause of runner’s knee is often more complex than just “running too much.” In many cases, the knee is simply the victim, not the root of the problem.
Common causes of runner’s knee include:
- Muscle Weakness: Lack of strength in the hips, glutes, and core can lead to poor alignment, forcing the kneecap out of its natural track, placing extra stress on it.
- Sudden Training Increases: Rapidly changing your distance or pace without allowing the body to adapt.
- Biomechanical Issues: Poor running gait or foot mechanics can place uneven pressure on the joint.
- Daily Strain: It is not just sport that causes issues; repetitive strain from walking up stairs or prolonged sitting can also trigger symptoms.
Effective Steps for Recovery
Recovering from runner’s knee requires a balanced approach that combines immediate care with long-term rehabilitation.
- Immediate Care: In the early stages of a flare-up, we help you to manage swelling and acute pain, allowing the knee pain to subside and allow us to progress your treatment.
- Activity Modification: Total rest is rarely the answer and can often lead to further weakness. Instead, we recommend low-impact movements to maintain. strength without aggravating the joint.
- Biomechanical Correction: As how you move plays such a big part in runner’s knee, we assess and diagnose the problem and provide you with progressive correction exercises to take the load off of the knee, allowing you to get back to running safely.
How Physiotherapy Supports Your Recovery
At Recover Physio, we use evidence-based treatment and rehabilitation techniques to get you back to your optimum health. Every patient is unique, so we create a personalised treatment programme that delivers results.
Our specialist approach to runner’s knee treatment includes:
- Manual Therapy: We use hands-on techniques to reduce muscular tension and improve joint mobility.
- Targeted Strengthening: Our therapists prescribe specific exercises for the quadriceps, glutes, and hips to ensure the kneecap tracks correctly during movement.
- Movement Analysis: By assessing your running gait and daily mechanics, we can identify and correct the underlying issues to prevent the pain from returning.
Speak to a Therapist
If you would like to discuss your condition to find out how we can help, you can speak to one of our friendly therapists. Just click below to request a callback from a member of our team.
Alternatively, if you would like to get going with your treatment straight away you can book an Initial Assessment online by clicking the link below.
Find Your Nearest Recover Physio Clinic
Recover Physio proudly provides expert physiotherapy services in Norwich. With two convenient locations in the city centre on Princes Street and at The Nest just off Holt Road, we are committed to serving the Norfolk community.
Princes Street, Norwich City Centre
Our Princes Street clinic is the flagship clinic of Recover Physio, situated in the heart of Norwich city centre in Tombland.
The Nest, Holt Road - Norwich North
Our clinic at The Nest serves customers in Norwich and surrounding areas of North Norwich and Norfolk.
Frequently Asked Questions
How long does it take to recover?
With a consistent, professional treatment plan, recovery typically takes between four to six weeks. However, more severe cases or chronic issues may require a longer period of rehabilitation.
Should I keep running through the pain?
It is important to listen to your body. While we encourage staying active, you should modify your training to avoid sharp pain. Pushing through significant discomfort can lead to further cartilage damage and a longer recovery time.
Will squats help my knee pain?
When performed with correct form, squats are excellent for strengthening the supporting muscles. However, they must be introduced gradually and at a level that does not aggravate your symptoms.
Is runner’s knee a permanent injury?
No, it is not permanent. Most people achieve a full recovery and return to their favourite activities by addressing the underlying biomechanical causes through professional physiotherapy.