study link :https://pmc.ncbi.nlm.nih.gov/articles/PMC9884822/pdf/fspor-04-1048655.pdf
Key takeaways:
Gait modifications can immediately reduce patellofemoral pain in some runners.
The most effective strategies were increasing step rate by 10% and adopting a forefoot strike pattern.
Runners with a rearfoot strike benefitted more from forefoot strike and “running softer,” while non-RFS mainly improved with a higher step rate.
Reductions in patellofemoral joint force were linked to pain decreases, but not always — suggesting other mechanisms (psychological/central factors) may also contribute.
Increasing step rate is likely the safest first option; forefoot strike may work but carries higher Achilles tendon load, so requires caution.
Sports Medicine Project