What is Runner's Knee & Why It Matters
Runner’s Knee, or Patellofemoral Pain Syndrome (PFPS), is one of the most common injuries among runners, hikers, and active individuals in San Juan Capistrano, Lake Elsinore, and surrounding areas. If you’re experiencing sharp pain around or behind your kneecap, especially after running or prolonged sitting, you’re not alone. This pain can disrupt your mobility, performance, and overall quality of life. The good news? You don’t have to live with it!
At Elite Recovery, we specialize in Neuromuscular Therapy, Myofascial Release, and Stretch Therapy to help you recover faster, prevent future injuries, and get back to pain-free movement.
Runner's Knee vs. Regular Knee Pain: What's the Difference?
Not all knee pain is the same! Runner’s Knee is typically caused by repetitive stress, muscular imbalances, and improper biomechanics. Unlike general knee pain from arthritis or trauma, Runner’s Knee is often linked to overuse, poor tracking of the patella, and tight or weak muscles.
Common Symptoms of Runner’s Knee:
Pain around or behind the kneecap
Pain that worsens after running, jumping, or prolonged sitting
Swelling or tenderness in the knee area
Popping or grinding sensation when bending the knee
Muscles Involved in Runner’s Knee Pain
Several muscle imbalances contribute to Runner’s Knee, including:
🔹 Quadriceps (Vastus Medialis, Vastus Lateralis, Rectus Femoris) – Weakness or tightness can cause improper tracking of the patella.
🔹 Iliotibial (IT) Band & Tensor Fasciae Latae (TFL) – Tightness in these muscles pulls on the kneecap, creating pain and friction.
🔹 Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) – Tight hamstrings can increase stress on the knee joint.
🔹 Glute Medius & Glute Max – Weak glutes lead to poor hip stability, causing excessive stress on the knee.
🔹 Calves (Gastrocnemius & Soleus) – Tightness in the calves can affect ankle mobility, altering knee mechanics.
How We Fix Runner’s Knee Pain
At Elite Recovery, we don’t just treat the symptoms—we address the root cause of your pain using a combination of advanced techniques:
✅ Tom Barnes Myofascial Release – Breaks down scar tissue and adhesions, restoring flexibility and reducing knee strain.
✅ Janet Travell Trigger Point Therapy – Releases muscle knots that cause referred pain in the knee.
✅ Erik Dalton Myoskeletal Alignment – Corrects postural imbalances to prevent knee misalignment.
✅ Vodder Lymphatic Drainage – Reduces swelling and inflammation for faster healing.
✅ Frederick Stretch Therapy (FST) – Deep, therapist-guided stretching to improve mobility and prevent reinjury.
Try This Quick Self-Release for Knee Pain Relief
Gently massage the Vastus Medialis and Rectus Femoris (front thigh) using circular motions.
Apply light pressure to your Hamstrings and Gastrocnemius (back of the knee) for 30 seconds.
Use a foam roller to roll along the Vastus Lateralis (outer thigh) to relieve lateral knee pain.
Repeat twice daily to improve knee stability and reduce discomfort.
These techniques can provide temporary relief, but professional therapy is essential for long-term improvement.
Self-Relief Video: A Simple At-Home Technique for Runner’s Knee
Your Knee Pain Didn’t Start Overnight—Here’s Why You Need a Treatment Plan
Runner’s Knee doesn’t happen overnight, and it won’t disappear overnight either! A single session can provide relief, but consistent treatment is essential for lasting results. Our customized packages provide ongoing support to restore strength, stability, and mobility so you can run pain-free!
Why You Need a Treatment Package Instead of One Session:
Gradual relief that addresses root causes.
Ongoing muscle re-education for lasting pain relief.
Prevention of future flare-ups & relapses.
Priority booking & exclusive discounts.
When to See Another Professional
If your knee pain persists despite therapy, we may recommend:
Physical Therapy for additional rehab exercises
Chiropractic Care for joint alignment issues
Orthopedic Evaluation if structural damage is suspected
We collaborate with trusted professionals in San Juan Capistrano & Lake Elsinore to ensure you receive the best care.
Get Expert Knee Pain Relief Today! 🚨
Don’t let Runner’s Knee hold you back! Whether you’re training for a marathon or just want to walk pain-free, Elite Recovery is here to help.
📅 Book your appointment today for expert pain relief in San Juan Capistrano & Lake Elsinore!
🚀 Limited Availability – Secure Your Spot Now!
FAQs About Runner’s Knee Pain
❓: How do I know if I have Runner’s Knee? A: If you experience knee pain that worsens after activity, sitting, or going down stairs, you may have Runner’s Knee.
❓:How long does it take to recover? A: With proper treatment, most people see improvement in 4-6 weeks. Severe cases may take longer.
❓:Can I keep running with Runner’s Knee? A: It’s best to reduce mileage and focus on rehab before resuming high-impact activities.
❓:Will a knee brace help? A: A brace can provide short-term support, but hands-on therapy addresses the root cause for lasting relief.
❓: What stretches help with Runner’s Knee? A: IT band, quad, hamstring, and calf stretches are key. Check out our self-relief video!
Tiffany Sandoval
Hi I'm Tiffany Sandoval, Elite Pain Relief & Mobility Expert with over 13 years. I specialize in soft tissue therapy for professional and youth athletes, post-surgery recovery (shoulder, hip, and knee), and mobility restoration, using neuromuscular therapy, myofascial release, lymphatic drainage, and FST to optimize performance, accelerate healing, and prevent injuries. Let's work together to unlock your body's potential, regain mobility, and pave the way for a pain-free, active lifestyle. Connect with her here or on LinkedIn.
Why Choose Elite Recovery Sports Therapy?
Over 13 years of experience in neuromuscular therapy
Convenient locations in Lake Elsinore and San Juan Capistrano
Personalized care to help you achieve pain-free living
Follow us on social media for tips and updates! #RunnersKnee #KneePainRelief #SanJuanCapistrano #LakeElsinore #SportsMassage #NeuromuscularTherapy #MyofascialRelease #StretchTherapy #PainFreeRunning
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