You know the pattern. Mid-run, mid-squat, mid-lunge, the front of the knee starts talking. You push through for a while, then start modifying: cutting squat depth, shortening runs, skipping leg day. Patellofemoral pain syndrome, often called runner’s knee, is one of the most common knee presentations we see at ActiveX Physio in Singapore. Despite the name, it is just as common in gym-goers, CrossFitters, and lifters as it is in runners.
How we approach runner’s knee
If you have been foam rolling your quads, stretching your IT band, and wearing a knee sleeve, you have been managing the symptom without reaching the driver. PFPS is almost always a hip problem expressing itself at the knee. When the hip stabilisers are not controlling the femur during squats, lunges, or running, the knee collapses inward and the patella tracks poorly. We assess how your hip, glute, and quadriceps work together through the movements that provoke your pain, whether that is a barbell squat, a walking lunge, or a 10k. The knee is where you feel it. The hip is usually where we fix it.
What treatment looks like
Treatment focuses on building hip stability and quadriceps capacity through loaded movements. Split squats, lateral step-downs, and single-leg loading exercises force the hip to control what happens at the knee. If running is part of the picture, we look at cadence and landing mechanics. If squatting or lunging is the trigger, we assess depth, stance, and how the knee tracks under load. This is progressive, exercise-based rehab designed to get you back to your training without the pain dictating what you can and cannot do.
Who can help
Any of our physiotherapists can assess and treat PFPS - in fact, it is one of the most common injuries we treat. If your pain is specifically showing up during squats, lunges, or gym training, TJ Chen can assess how your lifting mechanics are loading the patella. If you are a runner, Nicholas Ho and Isabelle Chow both work with runners and can assess the hip-knee pattern. For persistent or complex cases, Ivan Tam or Helen Nguyen can look at the broader picture.
Go deeper
Our guide for endurance athletes covers runner’s knee in detail, alongside IT band syndrome, hamstring tendinopathy, and the role of strength training in preventing running injuries. Read the full guide for runners →