With so many runners out and about enjoying this beautiful fall weather, we wanted to post an article discussing runner’s knee, an issue we treat at Be Well Boston quite often. Runner’s knee, also known as patellofemoral pain syndrome (PFPS), is a common condition that can cause aching discomfort around or behind the kneecap, often flaring up during runs, squats, or even walking up stairs.

The good news is, with the right approach, you can manage the pain and get back to enjoying your miles. Alongside strength training and stretching, massage therapy can be a powerful tool for relief and recovery.

How Massage Helps Runner’s Knee

Runner’s knee isn’t just a “knee problem”—it’s often linked to tightness, imbalances, or misalignment in the surrounding muscles. Massage therapy can help by:

Releasing tension in tight muscles that pull on the kneecap, creating excessive pressure in and around the knee joint.
Increasing circulation, which supports healing.
Releasing trigger points in the thighs, hips, and calves that may refer pain to the knee.
Supporting flexibility and alignment, which makes movement feel smoother and less painful.

Massage Techniques We Use to Treat Runner’s knee

Quadriceps Release
Tight quads are a major contributor to knee pain. Gentle-to-deep massage helps reduce pressure on the kneecap by eliminating the strong pull of hypertonic quad muscles.
IT Band Work
While the Iliotibial (IT) band itself can’t be “loosened,” (it’s actually a tendon connecting the TFL and Gluteus Maximus muscles to the outer knee, massage around the lateral thigh muscles and glutes can ease surrounding tightness, as well as release adhesions that occur between the IT band and quads.
Hamstring & Calf Massage
These muscles help control knee movement. Releasing tension in this area of the leg improves balance and reduces stress on the knee joint.
Trigger Point Therapy
Targeting small, sensitive knots in the quads, glutes, or hamstrings can relieve referred pain in the knee.

Self-Care Between Massage therapy Sessions

These at-home strategies will help insure that the massage sessions are effective:

Foam Rolling: Focus on the quads, hamstrings, and outer thighs.
Massage Balls: Use them for targeted release in the hips and glutes.
Gentle Stretching/Yoga: Prioritize the hip flexors, quads, and calves.

Safety First

Massage therapy should feel relieving, not aggravating. Keep these tips in mind:

Avoid aggressive pressure directly on the knee joint, and keep this in mind with any kneeling quad stretches as well, better to perform side lying or lying prone (face down).
Skip massage if your knee feels inflamed or swollen.
Always pair massage with strengthening and corrective exercises to address root causes, which a physical therapist or personal trainer can help with.
If pain continues, consult your doctor to rule out other conditions.

The knee is a complex joint, and runner’s knee is just one condition that we treat that involves knee pain. More posts will follow outlining other common knee issues such as ITB syndrome (outer knee pain) in the future.

If you’re experiencing runner’s knee and have any questions for us, please reach out via email at: info@bewellboston.com.