Knee cap pain is the most common form of knee pain and affects both males and females of all ages and activity levels. It is often referred to as patellofemoral pain or runners knee.

It tends to become painful when performing activities such as squatting, kneeling, going up/down stairs or sitting for a prolonged period of time.

There are many things you can do to improve your symptoms and your Physiotherapist can help guide you with these.


  1. Be sensible with your exercise and activity levels.
    • Avoid doing too much too soon.
    • Aim to slowly increase exercise levels – around 10% increase per week is
      usually suitable.
  2. Exercise therapy is the key to improvement
    • A combination of exercises that use your thigh and hip muscles gives the best results.
  3. Retrain the way you move – this can be done with the support of your Physiotherapist who can guide you in what to look for.
  4. Supportive taping or shoe inserts can help immediately with pain management.

By Adam Shaw