Réhabital
Patellofemoral Pain (Runner's Knee) Treatment in Côte Saint-Luc
A dull ache at the front of the knee, around or under the kneecap, that shows up going down stairs, squatting, after a run or after sitting a long time: that is the classic picture of patellofemoral pain, often called runner's knee. It is not cartilage wear or a serious injury, but a problem of load and muscular control — exactly what we work on in Côte Saint-Luc.
Book an AppointmentUnderstanding This Condition
The kneecap glides in a groove at the end of the femur. With each bend it undergoes compression that can reach several times body weight during stair descent or a deep squat. When load exceeds tissue capacity — because training volume rose too fast, because quadriceps and glutes lack endurance, or because the knee collapses inward during stance — the area becomes sensitive. Pain is diffuse, hard to point to with one finger, and fluctuates with the week's activities. The most commonly missed factor sits at the hip: weak abductors and external rotators let the femur rotate inward, raising pressure on the outer facet of the kneecap. Effective treatment is therefore rarely local: it combines load management, hip and quadriceps strengthening, and technique correction.
Common Symptoms
Common Causes
Load increasing too fast
A sudden jump in mileage, hill sessions, or an intense return after a break exceeds the adaptive capacity of tissues around the kneecap.
Weak glutes and poor knee control
When hip abductors and external rotators fatigue, the knee drifts inward on each step, concentrating pressure on the outer patellar facet.
Low quadriceps endurance
The quadriceps absorbs impact on descent. A poorly conditioned quadriceps leaves the joint structures to take the load instead.
Tight calves and hamstrings
Limited ankle dorsiflexion changes squat and running mechanics and increases knee flexion under load.
Technique and equipment factors
Low running cadence, overstriding, a poorly set bike saddle or worn shoes significantly increase patellar load.
Our Treatment Approach
Assessment includes hip and quadriceps strength testing, knee control analysis during single-leg squats and step-downs, ankle mobility screening and a review of your training history. In physiotherapy we first adjust load — rarely stopping completely — then build a progressive program: isometrics to calm pain, gluteal strengthening, eccentric quadriceps work, then a graded return to running or sport. Osteopathy improves hip, ankle and pelvic mobility when these limit movement. Massage therapy eases quadriceps and iliotibial band tension. We also tune practical variables: cadence, elevation, session frequency, saddle height and footwear choice.
What to Expect at Your First Visit
The first session lasts about 60 minutes: training history, strength and control testing, manual treatment if indicated, and exercise prescription. Measurable progress is usually visible after 3 to 4 weeks.
At-Home Self-Care Tips
- Temporarily reduce downhill running and stairs without stopping all activity.
- Do quadriceps isometrics, 5 × 45 seconds daily.
- Strengthen the glutes three times a week.
- Increase running volume by no more than 10% per week.
- Avoid deep squats during painful phases.
- Check your running shoes for wear.
Prognosis & Recovery Timeline
Most cases improve markedly within 6 to 12 weeks with a well-followed strengthening program. Relapses are common when load rises too fast once pain disappears, which is why a structured return matters.
When to See Us at Réhabital
Come in if anterior knee pain lasts more than two weeks, returns with every run, or stops you descending stairs normally. Seek medical assessment for significant swelling, true locking or instability after trauma.
Why Réhabital Clinic
In Côte Saint-Luc our physiotherapists and osteopaths follow runners and recreational athletes with a measurable plan built on repeated testing rather than impressions.
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Our Core Treatments in Côte Saint-Luc
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Why Choose Réhabital?
Frequently Asked Questions
Address
D4-5800 Cavendish Blvd
Côte Saint-Luc, QC H4W 2T5
Phone
(438) 842-3550Hours
Mon–Fri: 10AM–8PM
Sun: 10AM–4PM
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