Runner's knee is one of the most common injuries that brings active people through the doors at One Wellness in Canmore. It shows up as a dull, nagging ache around or behind the kneecap, often worsening on descents, stairs, or long runs. If that sounds familiar, you are not alone, and more importantly, you do not have to just push through it.
Physiotherapy is one of the most effective approaches for runner's knee treatment, both for getting out of pain and for making sure the injury does not keep coming back.
What Is Runner's Knee?
Runner's knee, clinically known as patellofemoral pain syndrome, is an irritation of the cartilage and tissue around the kneecap. It develops when the patella is not tracking properly through its groove, creating friction and inflammation with every step.
Despite the name, you do not have to be a runner to develop it. Hikers, cyclists, and skiers commonly deal with it too, making it a particularly relevant condition for the Canmore community. That said, it is especially prevalent in runners because of the repetitive loading involved, and it tends to flare during periods of increased mileage or intensity.
Why Physiotherapy Works for Runner's Knee
Rest alone rarely resolves runner's knee for good. Without addressing the underlying movement patterns and muscle imbalances that caused the problem, most people find the pain returns as soon as they get back to training.
A physiotherapist will assess not just your knee but how your entire lower body is functioning. Weakness in the hip abductors and glutes, tightness through the IT band, and limited ankle mobility can all alter how forces travel through the knee. Identifying and correcting those factors is what makes physiotherapy effective where generic rest and ice falls short.
Runner's knee treatment through physiotherapy typically includes:
- Manual therapy to address tissue tightness around the knee and hip
- Targeted strengthening for the glutes, quadriceps, and hip stabilizers
- Gait retraining to correct movement patterns that overload the kneecap
- Taping or bracing guidance for short-term symptom management
- A progressive return-to-running plan
Runner's Knee Recovery: What to Expect
Runner's knee recovery time varies depending on how long you have been dealing with symptoms and how consistently you follow your rehab program. Mild cases that are caught early can resolve in four to six weeks. More persistent cases may take three months or longer, particularly if training continued through the pain.
The good news is that most people respond well to physiotherapy. At One Wellness, our physiotherapists work with a lot of mountain athletes who need a realistic, activity-friendly approach to recovery. The goal is never to simply tell you to stop moving. It is to find what you can do, keep your fitness intact as much as possible, and systematically rebuild the strength and mechanics your knee needs.
Runners in Canmore often find that addressing runner's knee also improves their overall performance. Correcting the hip and glute weakness that contributed to the injury frequently makes people faster and more efficient once they are back on the trails.
Runner's Knee Stretches and Exercises That Help
While your physiotherapist will give you a program specific to your assessment, certain runner's knee stretches and strengthening exercises come up consistently in rehabilitation.
Stretching the hip flexors and quadriceps reduces the pull on the kneecap from the front. Stretching the IT band and piriformis addresses tension from the outside of the hip that can alter patellar tracking. These are not the same as the stretches you might do after a run. They need to be deliberate, well-positioned, and held long enough to make a difference.
On the strengthening side, single-leg exercises like step-downs, Bulgarian split squats, and lateral band walks are staples of runner's knee rehab. They rebuild the hip and quad control that the knee depends on during running.
It is worth noting that doing these exercises incorrectly can reinforce the same faulty movement patterns that contributed to the injury in the first place. Working with a physiotherapist to learn proper form makes a meaningful difference in how fast you progress.
When to See a Physiotherapist
If your knee pain has persisted for more than two weeks, is affecting your gait, or is limiting your ability to train, it is worth getting an assessment. Waiting too long tends to extend runner's knee recovery time and increases the risk of compensating in ways that create secondary issues elsewhere.
At One Wellness, our physiotherapy team works closely with our exercise physiology and strength and conditioning staff, which means your rehab can transition smoothly into a return-to-sport program when you are ready. That integrated approach is something athletes in Canmore consistently tell us makes a real difference in how confidently they get back to the activities they love.
Book a Physiotherapy Assessment in Canmore
Runner's knee is treatable, and with the right support, most people make a full return to running, hiking, and all the trails Canmore has to offer. If your knee is holding you back, reach out to the team at One Wellness at 177 Kananaskis Way or book your physiotherapy assessment online. The sooner you start, the sooner you are back out there.
