Do you have knee pain while running or walking?

Do you have knee pain while running or walking? How physiotherapy can help!


Runner’s Knee (aka patellofemoral syndrome, chondromalacia patellae, or iliotibial band syndrome) is a broad term used to describe a few different knee ailments that commonly impact runners. Though it can be caused by a sudden hit to the knee or fall; most frequently, runner’s knee is the result of repetitive microtraumas. Poor biomechanics leads to excessive joint stress, couple this with too little recovery time, and failure in the tissues around the knee results. It is also possible, though again less frequent, that runner’s knee is linked to an inflammatory disease or other tissue pathology. 


Runner’s Knee Pain

The pain associated with runner’s knee is caused by increased strain on the tissues around the knee and/or shearing of bone within the knee joint. The pain is often located at the front of the knee joint, beside the kneecap or right behind it. The pain is usually aggravated by an activity requiring repetitive knee stress, such as running or walking. There may also be pain with squatting, kneeling, and/or walking up or down stairs. Additionally, swelling around the knee joint and/or feeling a grinding in the joint may be present.  

knee pain, pain with running, knee pain with running

How to Prevent Runner’s Knee: The 3 F’s of Running and the 10% Rule

  1. How frequently you run – inadequate rest between runs prevents proper tissue recovery
  2. How far you run – increased distance causes prolonged strain on the knee tissues and joint
  3. How fast you run – increased speed causes excessive strain on the knee joint and tissues

When training for a race, only increase one F at a time. Ideally, first focus on increasing how frequently you are training (e.g. twice per week for three weeks, then three times per week for three weeks, etc.). Once you are happy with the number of runs per week (three to four is usually good), slowly begin to increase how far you are running. To prevent runner’s knee you should not increase your total distance (i.e. the sum of all running distances) by more than 10% per week. Finally, speed should be the last thing you attempt to increase. Again, do not increase speed by more than 10% per week. Attempting to speed up too quickly is directly proportional to injury risk.


Physiotherapy for Runner’s Knee

If you already have runner’s knee or develop pain during your training, I can help get you back to your training. First, I will ensure that your knee pain is actually caused by runner’s knee, and is not some other condition. Next, following a comprehensive subjective and objective assessment, I will determine which factors contributed to your development of runner’s knee. Among other things, the joint stress can be due to overuse, bone misalignment, muscle weakness, and/or muscle tightness. Determining which factors contributed to your development of runner’s knee can help with the creation of a treatment plan that is tailored to you. Your personalized treatment plan will include a home exercise program to strengthen the weakened muscles, and stretches to lengthen the tight muscles. Treatment will also likely include manual therapy techniques to promote proper joint mechanics, and electrophysical agents to decrease pain. 

If you have knee pain while running or walking, book an initial physiotherapy assessment at The Massage Clinic Health Centres today. 



Sprained Ankle?!

Why timely physiotherapy is necessary after an ankle sprain

While ankle sprains are one of the most common injuries for athletes, they are also frequent during every day activities. The majority of ankle sprains happen when your foot rolls inward, resulting in an inversion sprain. This causes the ligaments of your ankle to be stretched and/or torn. Inversion ankle sprains will injure the ligaments on the outside of your ankle. There are three main ligaments on the outside of your ankle joint, with the anterior talofibular ligament (ATFL) being the most commonly injured. However, the other two ligaments, the calcaneofibular ligament (CFL) and posterior talofibular ligament (PTFL), can also be involved.


Inversion Ankle SprainAlternatively, eversion sprains involve the ligaments on the inside of your ankle and high ankle sprains involve the ligaments between your two lower leg bones. These types of sprains can occur when your ankle rolls outward and/or is excessively bent upward. Though eversion sprains and high ankle sprains are not as common as inversion sprains, and are more likely to include an associated bone fracture.


Regardless of the type of sprain, most of them result in pain, swelling, and bruising. Seeing a physiotherapist as soon as possible will help limit the pain and swelling, usually advising ice, elevation, and gentle compression. My examination will also determine whether you should have an x-ray for a possible fracture, the severity of the sprain, and which ligaments are involved. Following the assessment, I will advise you on which activities should be avoided and provide a set of safe exercises that will promote proper healing.

Sprained Ankle Rehab

Your ankle sprain physiotherapy is not done after the pain and swelling have gone away. Failing to adequately strengthen the ankle after a sprain will cause lasting weakness. This will increase the possibility of a recurrent sprain, which is highest in the first year following an initial sprain. Almost half of all repeat sprains result in chronic pain and disability, emphasizing the importance of properly rehabbing an ankle sprain.

Ankle Sprain Rehab

If you have sprained your ankle recently or feel as though you did not adequately rehab an old ankle sprain, book an initial physiotherapy assessment at The Massage Clinic Health Centres today.

Alyson Schwichtenberg

Registered Physiotherapist


Challenge your limits with compression sportswear!

Medi CEP – Challenge your limits

We are loving the Medi CEP line! Ultra light, which is great for when you are working out or playing sports, but still giving you a 20-30mmHg compression.

Compression sport sock, compression


Scientifically proven, CEP compression sportswear is proven to enhance circulation allowing athletes to reach greater physical performances. CEP provides faster recovery while offering stabilization of the muscles and joints and therefore reducing the risk of injury. Offered in 4 sizes with a compression of 22mmHg at the ankle.


  • Ultra-light material for a perfect, wrinkle-free fit and direct contact with the ski boot, hockey stake etc.
  • optimum recovery and performance thanks to targeted medi compression.
  • Metatarsal compression for noticeable arch activation in ski boot, hockey skate etc.
  • Washer and dryer friendly!

From the time we order your Ultralight socks, to the time that they are in your hands is typically one day! How convenient is that?!

Book a fitting with one of our certified fitters;