Runner’s Knee Treatment in Haddington & East Lothian
If you’re getting knee pain when running – on hills, during longer runs, or when going downstairs – you may have what’s commonly called runner’s knee.
At County Physio in Haddington, we help runners of all levels overcome knee pain and get back to running comfortably, safely and confidently. Whether you’re training for your first 5k, building up to a marathon, or simply enjoy regular runs around East Lothian, we’ll create a tailored physiotherapy and rehab plan that fits your goals.
What Is Runner’s Knee?
“Runner’s knee” is a general term most often used to describe patellofemoral pain syndrome – pain coming from around or behind the kneecap.
It can affect:
New runners increasing their distance
Experienced runners pushing pace or hills
Gym-goers who squat, lunge or jump a lot
Anyone who has recently increased activity levels
Common underlying issues include:
Irritation of the patellofemoral joint (kneecap joint)
Muscle imbalance or weakness in the hips and thighs
Poor control of leg alignment (knee “rolling in”)
Training errors and sudden load increases
Common Symptoms of Runner’s Knee
You may have runner’s knee if you notice:
Aching or sharp pain around or behind the kneecap
Knee pain when running downhill or downstairs
Discomfort when running longer distances or on hills
Pain or stiffness when sitting for long periods with the knee bent
A feeling of pressure, grinding or clicking under the kneecap
Tightness in the quadriceps, hamstrings or calves
If these symptoms sound familiar, a detailed physiotherapy assessment can identify what’s causing your knee pain and how to fix it.
What Causes Runner’s Knee?
Runner’s knee usually develops when a few different factors build up over time, such as:
Training errors – suddenly increasing distance, speed or hill work
Weak hip and thigh muscles – especially the glutes and quadriceps
Poor control of leg alignment – the knee dropping or rolling inwards
Limited ankle or hip mobility
Running technique – overstriding, heavy heel strike, low cadence
Unsupportive or worn-out footwear
Previous knee injuries or surgery that change how you move
At County Physio, we don’t just treat the painful area. We assess the whole kinetic chain – from your feet and ankles up to your hips and core – to find and treat the root cause.
How Physiotherapy Helps Knee Pain in Runners
Physiotherapy is highly effective for treating runner’s knee and helping you return to running with confidence. Your rehab is always tailored to your body, your training history and your goals.
Detailed Assessment
We begin with a thorough assessment, looking at: When and where your knee pain appears Joint range of motion and flexibility Strength and control in your hips, thighs and calves Running history, training volume and surfaces Footwear and any recent changes Functional movements such as squats, step-downs and lunges This allows us to identify the key factors behind your knee pain.
Hands on therapy
To reduce pain and improve movement, we may use: Soft tissue release for tight quadriceps, IT band and calf muscles Patellofemoral (kneecap) joint mobilisation Trigger point techniques or dry needling (where appropriate) Taping to support or offload the kneecap in early stages These techniques help calm the irritation so you can progress exercises more comfortably.
Strengthening & Control Exercises
Long-term improvement comes from building strength and control through the whole leg, including: Gluteal muscles – for hip stability Quadriceps – for kneecap support Hamstrings and calves – for shock absorption Foot and ankle stabilisers – for better alignment You’ll receive a graded home and gym exercise programme that fits around your running.
Running Technique & Training Advice
We help you run smarter, not just harder, by advising on: Weekly training load (volume, pace, hills, rest days) Warm-up and cool-down routines Running form and cadence Footwear choice and when to replace shoes Small changes in technique and training often make a big difference to knee pain.
Gradual Return-to-Running Plan
Rather than guessing when you can start running again, we design a step-by-step return-to-running plan, often starting with walk–run intervals and gradually progressing distance, pace and hills. This reduces the risk of setbacks and flare-ups.
Who Is This Service For?
Our runner’s knee physiotherapy is ideal if you:
Get knee pain during or after running
Feel pain on hills, stairs or when running downhill
Are training for an event and don’t want knee pain to stop you
Have had knee pain for weeks or months that isn’t improving
Are returning to running after a knee injury or knee surgery
You do not need a GP or consultant referral – you can book directly with County Physio.
Why Choose County Physio for Runner’s Knee Treatment?
- Physiotherapists with a strong interest in sports and running injuries
- One-to-one, personalised treatment sessions
- Focus on both pain relief now and long-term performance
- Convenient Haddington clinic serving runners from across East Lothian
- Clear, practical advice that fits real-life training schedules
FAQ(Frequently Asked Questions)
Do I have to stop running completely?
Not always. You may need to reduce or modify your training for a period, but complete rest is rarely the long-term answer. We’ll guide you on safe training levels and plan a sensible return to running.
How long does runner’s knee take to get better?
It depends how long you’ve had the problem and what’s causing it. Many runners notice improvement within a few weeks of targeted physiotherapy and exercises, although more persistent cases can take longer. The key is treating the cause, not just the pain.
Do I need a scan or X-ray?
Most cases of runner’s knee don’t require imaging. A detailed physiotherapy assessment is usually enough to diagnose the problem. If anything doesn’t follow a typical pattern, we can advise if further tests are appropriate.
Can physiotherapy stop runner’s knee coming back?
Yes. By improving strength, control, mobility and training load management, physiotherapy can reduce your current pain and significantly lower the risk of recurrence. You’ll also get a long-term plan to maintain your progress.
Is this suitable if I’m not a “serious” runner?
Absolutely. It doesn’t matter if you run once a week, jog for fitness, or train for races – if running is important to you, we’ll help you keep doing it comfortably.
Book Your Runner’s Knee Assessment Today
Don’t let knee pain stop you from doing what you love. With the right assessment, treatment and plan, you can get back to running – and stay running.
Further Reading on Knee Pain
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