Anterior Knee Pain | Patellofemoral Pain Relief

Patellofemoral Joint (PFJ) Pain: Causes, Symptoms & Effective Physiotherapy Treatment

Patellofemoral Joint (PFJ) pain—one of the most common sources of anterior knee pain—typically presents as discomfort at the front of the knee, underneath the kneecap, or around the patella. PFJ pain often worsens with activities that increase load on the knee such as lunging, squatting, going downstairs, running, or sitting for long periods.

What Is the Patellofemoral Joint?

The patellofemoral joint is where your kneecap (patella) meets your thigh bone (femur). It plays a vital role in smooth knee movement during bending and straightening. PFJ pain usually develops when the joint becomes irritated, overloaded, or isn’t moving efficiently due to biomechanical issues elsewhere in the body

Common Symptoms of PFJ Pain

• Pain during activities like running, squatting or stair climbing

• Clicking, grinding or “creaking” sensations under the kneecap

• Discomfort after prolonged sitting (often called movie-goers knee)

• Knee stiffness or mild swelling

What Causes Patellofemoral Pain?

PFJ pain often results from a combination of factors, including:

• Poor biomechanics – abnormal movement patterns at the hips, knees or feet

• Muscle imbalances – especially weak glutes or quadriceps, or rapid changes during adolescent growth

• Overuse or sudden increases in training load without adequate conditioning

• Poor patella tracking – the kneecap not gliding smoothly in its groove

• Foot posture issues – such as flat feet or unsupportive footwear leading to misalignment

How Physiotherapy Helps Treat PFJ Pain

Physiotherapy is one of the most effective, evidence-based treatments for patellofemoral pain. A tailored rehabilitation program can relieve pain, restore healthy knee function and reduce the risk of future flare-ups.

At Unbreakable Physiotherapy, Our Approach Includes:

• Comprehensive assessment – identifying key contributors such as biomechanics, strength, flexibility and gait (walking/running analysis)

• Targeted strengthening – especially for the quadriceps, glutes and core; research strongly links hip and core weakness with PFJ pain

• Taping techniques – to improve patella tracking and reduce load during painful activities

• Gait retraining or orthotics – if foot posture or running style contributes to symptoms

• Education & activity modification – helping you balance rest and load. Keeping some movement is essential for tissue health—complete rest is rarely the solution.

Get Relief From Patellofemoral Pain in Moorabbin

If you’ve recently developed knee pain and aren’t sure what’s causing it, don’t ignore the early signs. With an accurate diagnosis and an individualised treatment plan, our experienced Sports Physiotherapists at Unbreakable Physiotherapy in Moorabbin can help you return to the activities you love—stronger, more confident and pain-free.

Book your appointment today and take the first step towards lasting knee pain relief.