09/10/2025
🏃♀️ ATTENTION RUNNERS OR ANYONE WITH SORE KNEES! 🏃♂️
Do you ever feel pain around the front of your knee, especially when going down stairs, squatting, or after sitting for long periods of time?
You might be dealing with Patellofemoral Pain Syndrome (PFPS) often known as runner’s knee.
PFPS is a broad term used to describe pain at the front of the knee and around the kneecap (patella). It’s a common condition that can affect anyone, not just runners.
💡 So what causes it?
The quadriceps are a group of four muscles consisting of the re**us femoris, vastus intermedius, vastus medialis, and vastus lateralis.
When there’s an imbalance between these muscles, it can cause the kneecap to move slightly out of alignment, leading to pain and irritation.
👉 A tight Vastus Lateralis (outer quad) can cause the kneecap to pull outwards
👉 A weak Vastus Medialis (VMO) can’t hold it in place centrally
This imbalance is one of the most common causes of Patellofemoral pain — but it’s not the only cause.
Other factors like hip weakness, poor running form, poor footwear, or overtraining can play a role.
🧘♀️ What you can do yourself
Here are a few simple exercises and tools that can help ease symptoms and start restoring balance:
✅ Wall sits – to strengthen your quads and glutes
✅ Step downs – to build control and stability
✅ Foam rolling – to release tension through the quads and IT band
✅ Short arc quads – to activate the VMO and support knee tracking
Consistency is key — but if your pain continues, it’s time to get it properly assessed.
💪 How I can help
At Field Sports Therapy, I take a personalised, hands-on approach to knee pain.
Here’s what I can do:
🔍 A full knee assessment to identify imbalances and movement issues
🤲 Hands-on therapy to reduce pain, ease muscle tension, and calm inflammation
🎯 A custom rehab plan to correct imbalances and rebuild long-term strength
Together, we’ll get your knees moving pain-free again, so you can run, train, and move with confidence.
Whether it’s knee pain or another injury that’s holding you back, I’m here to help. I currently have a special offer for new clients 👇
🎯 Special Offer for New Clients
📞 Free 15-minute phone consultation – let’s discuss your pain, goals, and work out a plan that best suits you.
🏥 Initial Treatment: £30
🚗 Mobile Treatment: £40 for your first session
If you have any questions or wish to book your initial assessment, please contact me via:
💬 Messenger
📧 fieldsportstherapy@outlook.com
