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PT tips for runners looking for an effective method of patellofemoral Pain Syndrome self-care

Patellofemoral Pain Syndrome Self-Care: How to Treat Runner’s Knee Yourself Like a Physical Therapist

Luke Ferdinands

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Patellofemoral Pain Syndrome (PFPS), also known as Runner's Knee, is a common issue for many active individuals. But here's the good news: you don't have to let it keep you off your feet. With the right knowledge and tools, you can manage and even fix Runner’s Knee from the comfort of your home. Let's dive into how you can treat Patellofemoral Pain Syndrome yourself, using the effective methodology developed in physical therapy.

Patellofemoral Pain Syndrome: A quick overview

Runner’s Knee is a common repetitive stress injury that affects about 20% of all adults at some point in their life. It’s characterized by a dull ache inside your knee or behind the kneecap, which can turn into a sharp pain when the knee is compressed (i.e., when you bend your knee more than about 30 degrees). Many people develop this inner knee pain from running, or other activities that involve repetitive impact on the knee joint.

Effective Patellofemoral Pain Syndrome self-care starts with understanding the knee anatomy

The root cause of Patellofemoral Pain Syndrome is weakness and imbalance in the thigh muscles that work together to place the kneecap in the correct position. The pain from the malaligned kneecap causes the VMO muscle (Vastus Medialis Oblique, one of the four parts of your quad muscles) to switch off, worsening the power imbalance and kneecap malalignment.


In essence, this is the negative feedback cycle that we need to stop with effective Patellofemoral Pain Syndrome self-care techniques.

Foundation of effective Patellofemoral Pain Syndrome self-care: PT

Physical therapy can be an effective, non-invasive treatment for this condition. While it can be challenging to access physical therapy on a regular basis, the current best practice in physical therapy gives you a solid foundation for Patellofemoral Pain Syndrome self-care.


Let's look at the three treatment modalities that effective physical therapy treatment incorporates:

1. Load Management with taping

Physical therapists use taping to reduce the load going through the knee. This relieves pain and keeps you active, which means your body's capacity to take on the challenges of your favorite activities won't go down (a key to preventing recurrences).


In Runner's Knee, pain relief is doubly important. Remember, we need to stop the vicious cycle of knee pain and VMO switching off, which makes the pain worse. Taping reduces pain, and that helps your VMO stay in the game, keeping the kneecap in the correct position.

2. Soft Tissue Mobilization & VMO activation

This massage technique activates the VMO muscle so that it can provide proper support to the knee and keep the kneecap in the correct position. Soft tissue mobilization also helps resolve adhesions and other issues in the underlying tissue for long-term resolution.

3. Progressive Strengthening

Strengthening and stabilizing the whole kinetic chain from the hip down to the foot ensures all the muscles and tendons are working together to handle the load and stress of everyday activities. Increasing your capacity to handle the load is essential for relieving the knee joint now, as well as for full Runner’s Knee resolution.

Challenges with traditional physical therapy

  • Long wait: Good physical therapists are often booked up for weeks, even in areas where they are available. Waiting isn’t ideal, physically, mentally, and socially. The average time to get an appointment in many areas is over 6 weeks. This gap is enough time for an acute knee pain to become a harder-to-treat chronic condition.
  • Time-consuming: Each PT visit can take an hour, plus travel time, totaling 90-120 minutes per visit. With 2-3 visits per week, it’s demanding on those with busy or inflexible schedules.
  • Consistency: Effective treatment requires consistency, but twice a week for 6-8 weeks can be challenging to maintain, especially when you don't see tangible evidence that your effort is working.
  • Cost: Even with insurance, the average $50 co-pay/visit over 8 weeks can total $800 or more, which is a significant expense for most of us.

Patellofemoral Pain Syndrome self-care with Alleviate

Alleviate Massage Blade is a key part of Patellofemoral Pain Syndrome self-care that works
The Massage Blade, included in the Runner's Knee Essentials, is a key part of Patellofemoral Pain Syndrome self-care that works

Treating Runner’s Knee at home used to be hit or miss. That's why we brought the Alleviate Method to this condition. Designed to empower you with the tools and methodology to self-treat chronic pain conditions yourself, the Alleviate Method has helped over 20,000 our users recover.


And now, you can replicate the gold standards of physical therapy care for Runner’s Knee without leaving your home. Our first Runner's Knee recovery tool, the Runner's Knee Essentials, comes with a massage blade (1) and a PT exercise program (2).


  • Using the Alleviate Massage Blade, activate your VMO to position the kneecap in correct alignment. This is a great preparation for any activities that can trigger your knee pain.
  • Massage the VMO and ITB after activities to reduce pain and tension, and resolve the tissue-level problems leading to your knee pain.
  • Follow the six-level progressive strengthening exercise program in the Runner's Knee Guided Recovery Program to build strength and stability. This sets you up for long-term recovery

How does Runner's Knee self-care compare to physical therapy?

  • Immediate access: With the Alleviate Method, you can access the current best practice at home, today. No need to wait for an appointment for weeks while your pain worsens.
  • Time efficiency: It takes just 15-20 minutes each day to do all of your Runner's Knee recovery work, preparing for and doing the strengthening exercises. Done at home, all you need to do is open the Alleviate App and roll out your yoga mat.
PT can cost $800+, making Runner
PT can cost $800+, making Runner's Knee self-care an attractive option
  • Lower cost: With the Alleviate Method, a one-time payment covers all of your treatment needs. For Runner's Knee Essentials, your investment in your full recovery is less than what you'd pay out of pocket for 5 PT visits, which aren't enough to get to full resolution in a vast majority of cases.
  • Consistency: While it does take time to build strength and stability, not having to rearrange your schedule to make time for PT visits means it's far easier to stick to your recovery routine.
  • Efficacy: Users of the Alleviate Method report 60% less pain after three levels of our six-level program, which is usually doable in six weeks. Importantly, our program is designed so you can physically feel the results, helping you stay on track.
  • Faster recovery: Because you do your recovery work consistently every day (as opposed to twice a week at your PT's office), your pain reduces faster, and function returns faster, too.

With active treatment using the Alleviate Method, you will notice a significant difference within 10-14 days. Our Guided Recovery Program uses a “test, intervention, retest” model, allowing you to see noticeable pain reduction and function improvement from day one, which helps keep your mental game strong.


By gradually increasing the load and your capacity to handle it, you can return to your favorite activities without knee pain from Patellofemoral Pain Syndrome.

Key Takeaways for your recovery

Start with Load Management: Avoid activities that exacerbate your symptoms, like running or jumping, until your pain subsides. Again – we want you to be active – but you will probably need to modify at first until we can get your pain under control.

Incorporate Soft Tissue Mobilization: Use a massage tool on your thighs and calves to relieve tension and improve blood flow. Perform instrument-assisted soft tissue mobilization on the VMO muscle to activate it and support proper kneecap alignment.

Lean into Progressive Strengthening: Begin with low-impact exercises to strengthen your quadriceps and VMO muscle. Gradually increase the load and complexity of your exercises as your knee becomes stronger and more stable.

Manage Your Running Load: Gradually increase your running distance and intensity to avoid overloading your knees. Make sure to activate your VMO first, so your knee is ready for running and any other activities.

Stay Consistent: Follow your knee self-care plan diligently, preferably on a daily basis. Keep a journal of your progress to stay motivated and track improvements in pain and function.

Listen to Your Body: If an exercise or activity causes sharp pain, stop immediately and reassess your technique or intensity. Ensure adequate rest and recovery between sessions to prevent overuse injuries.

Seek Guidance: While the Guided Recovery Program gives you plenty of tutorials, Runner's Knee education, and exercise cues, don’t hesitate to contact us if you’re unsure about any part of the recovery process.

Luke Ferdinands, physical therapist and Alleviate co-founder

Luke Ferdinands, Physical Therapist & Co-Founder


A New Zealand-trained physical therapist with over 20 years of experience, Luke developed the Alleviate Method to bring the gold standard of physical therapy care to everyone's home. Luke leads the development of physical tools and digital physical therapy content, focusing on driving clinical outcomes for people with chronic musculoskeletal pain conditions like Tennis Elbow, Plantar Fasciitis, Runner's Knee, and more.