By Dr. Skye Lee, DScPT, OCS, FAAOMPT, CMTPT — a Fellowship-trained physical therapist (fewer than 1% of PTs hold these credentials) practicing one-on-one in Columbia, MD.
Patellofemoral pain — aching around or under the kneecap, worse with stairs, squatting, or sitting — is one of the most common knee complaints. Patellofemoral pain treatment in Columbia, MD usually traces back to hip and knee control, which is very trainable.
Why your kneecap hurts
It's typically a loading/tracking problem — weak hips and quads, training spikes, or mechanics that overload the kneecap joint — not 'bone-on-bone' damage. That's good news, because mechanics respond to training.
How PT treats runner's knee
- Calm symptoms and modify aggravating loads.
- Strengthen the hips and quads (the core fix).
- Improve movement control and running mechanics.
- Progressive return to running/sport.
What the evidence shows
Hip and knee strengthening is strongly supported for patellofemoral pain, often outperforming knee-only programs.
Recovery timeline
Many people improve over 6–12 weeks with consistent strengthening and load management.
Self-care you can start today
- Modify squat and stair depth.
- Begin hip and quad strengthening.
- Avoid prolonged knee-bent sitting.
- Progress activity gradually.
What I'll assess at your first visit in Columbia
I'll assess hip and quad strength, kneecap tracking, and your movement mechanics — then build the hip-and-knee program that resolves most cases.
Related care at SKYE: Patellofemoral pain in Columbia, MD often responds well to corrective exercise and manual physical therapy. You may also find my guides on knee osteoarthritis and shin splints helpful.