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Patient Questions  /  Front of knee pain (runner's knee)

Knee

Why Does the Front of My Knee Hurt When I Squat or Run?

Aching around or behind the kneecap with squatting, running, stairs or long sitting is usually patellofemoral pain, often called runner's knee. It's treated well with hip and thigh strengthening and adjusting your training load.

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What is runner's knee?

Patellofemoral pain is irritation where the kneecap glides over the thigh bone. You don't have to be a runner to get it: it's common in teens, active adults and people who have recently increased walking, hiking, squatting or stairs.

Typical signs are a dull ache around the kneecap that is worse with squatting, stairs, kneeling, running downhill, or sitting with your knees bent for a long time (the “movie-goer's sign”).

Why it happens

It usually comes from doing more than the knee is ready for, for example a jump in running mileage, combined with thigh and hip muscles that aren't strong enough to control the knee. The knee often drifts inward during squats and landing.

What helps

  • Strengthening the hip and thigh muscles is the treatment with the strongest research support.
  • Cut back, but don't stop: reduce mileage or depth of squats to a level that doesn't flare it, then build back up gradually.
  • Taping or a short-term change in shoes or running form can help while you get stronger.

When to see a doctor

See a doctor promptly if you have:

  • Swelling after an injury, or a knee that locks, catches or gives way
  • A hot, red, swollen knee, especially with fever
  • Knee pain in a child or teen with a limp, or with hip or thigh pain

How physical therapy at ARI can help

A physical therapist looks at how you squat, step and run, builds a hip and thigh strengthening program, and plans a gradual return to running or sport so the pain doesn't come back.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Sports injury therapy →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed September 2026