Patellofemoral Pain Syndrome (Runner’s Knee): Symptoms, Causes, and First Aid Awareness in Canada

What Is Patellofemoral Pain Syndrome?

Patellofemoral pain syndrome (PFPS)—often called runner’s knee—is a common condition that causes pain at the front of the knee, around or behind the kneecap (patella). It is especially common in people who are physically active, including runners, athletes, and adolescents, but it can also affect individuals whose work involves frequent knee bending, climbing, or prolonged sitting.

The pain usually develops gradually and is linked to how the kneecap moves over the thigh bone during activity.

First Aid and Workplace Relevance in Canada

Runner’s knee is relevant in Canadian workplaces and recreational settings, including construction, healthcare, retail, warehousing, and sports environments. Tasks that involve stairs, squatting, kneeling, or long periods of sitting can aggravate symptoms.

First aid awareness helps individuals recognize early knee pain patterns, reduce strain on the joint, and respond appropriately before symptoms worsen or become long-standing.

A Simple, Realistic Scenario

A student who jogs regularly notices a dull ache at the front of the knee when running hills and sitting through long classes. Remembering first aid training, they reduce high-impact activity, apply cold therapy after exercise, and seek assessment when the pain continues.

Common Symptoms

Symptoms of patellofemoral pain syndrome may include:

• Aching pain at the front of the knee, around or below the kneecap

• Tenderness along the inner edge of the kneecap

• Swelling after activity

• Pain when walking up or down hills or stairs

• Discomfort after sitting for long periods with the knees bent

Other signs sometimes noted include:

• Cracking or clicking sensations during knee movement

• Tightness around the knee

• Reduced muscle bulk in the thigh if symptoms have been present for a long time

How Patellofemoral Pain Syndrome Develops

PFPS is often linked to how the kneecap tracks over the thigh bone during movement. If the patella does not move smoothly, irritation can develop in the surrounding tissues.

Contributing factors may include:

• Overuse or repetitive stress on the knee

• Sudden increases in training intensity or volume

• High-impact activities such as jumping or frequent bending

• Muscle imbalance or weakness around the hip and thigh

• Movement patterns that affect knee alignment

Although cartilage itself does not feel pain, irritation of surrounding tissues—such as the joint lining—can lead to discomfort and swelling.

First Aid and Early Management

From a first aid perspective, early care focuses on reducing pain and joint stress.

General first aid measures may include:

• Resting from activities that aggravate knee pain

• Applying cold therapy after activity to reduce discomfort

• Using gentle compression if swelling is present

• Elevating the leg when possible

Avoiding painful movements early can help prevent symptom progression.

Treatment and Rehabilitation Considerations

Management typically focuses on:

• Reducing pain and swelling

• Identifying contributing factors

• Improving strength and control around the knee and hip

Supportive approaches may include:

• Temporary activity modification

• Use of knee supports or taping techniques to help guide kneecap movement

• Gradual strengthening and flexibility exercises

Medical assessment can help rule out other knee conditions with similar symptoms and guide recovery.

Prevention and Workplace Knee Health

Helpful prevention strategies include:

• Gradually increasing activity levels

• Strengthening thigh and hip muscles

• Avoiding repetitive knee strain without rest

• Using proper footwear and supportive equipment

• Reporting knee pain early

Workplace task adjustments and ergonomic awareness can reduce ongoing stress on the knee joint.

Frequently Asked Questions

Is runner’s knee only caused by running?
No. Any activity involving repeated knee bending or stress can contribute.

Why does sitting make the pain worse?
Sitting with bent knees increases pressure behind the kneecap.

Can patellofemoral pain syndrome affect both knees?
Yes. It can occur in one or both knees.

Does swelling always occur?
Not always, but swelling may appear after activity.

How does first aid training help with knee pain?
First aid education promotes early recognition, rest, and safe activity modification.

Educational Note

This article is intended for general public education and workplace first aid awareness in Canada. It does not replace medical assessment, diagnosis, or individualized treatment for knee conditions.