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Your kneecap (the patella) is aligned in a groove at the bottom of your femur, and movement within this groove is referred to as patellar tracking. If your kneecap doesn't move properly in this groove, as you bend and extend your leg while running, it may cause runner's knee. Runnerâs Knee: Risk Factors. Specific factors that can contribute to runner's knee include: 1  Weak thigh muscles. 2  Poor flexibility â tight thigh muscles and ligaments. 3  Overuse â running too much. 4  Trauma or injury. 5  Poor alignment of the kneecap, resulting in wear and tear of the cartilage of the kneecap.
1 This can cause pain and injury to the joints. 2  Sometimes, the kneecap itself is slightly out of position. 3  Problems with the feet. 4  Runner's knee can result from hypermobile feet (a condition in which the joints associated with the feet can be move more than what's normal), fallen arches, or overpronation (flat feet). Repeated bending or high stress exercises such as lunges and plyometrics can irritate the kneecap joint (patellofemoral joint). 2  Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee. 3  Direct trauma to the knee, like a fall or blow.