Got Runners Knee?

Dealing with Persistent Runners Knee?

First off, you are not alone. Runners knee is the most common injury amongst runners (hence the name) making up about 17% of all injuries 😳.

This injury is characterized by an aching or stabbing pain that is inside or around the kneecap. Running may cause a buckling sensation and it can become stiff. There isn’t usually swelling which can be helpful in ruling out other injuries.

The pain associated with runners knee (also know as patellofemoral pain syndrome) comes from the patella rubbing up against the femur. The reasons for this injury aren’t fully understood but most research suggest either quad strength or hip weakness. Regardless of the exact cause, it is best to strengthen both!

So here’s your routine!

1. Leg Extension with mini-band - 3 way (foot pointed straight ahead, foot rotated internally, foot rotated externally) - 30 sec each direction each way
2. Squats with mini-band - 30-60 sec
3. Clamshells - 30 sec each side - add mini-band for extra resistance
4. Lateral leg raises - 3 way (same ways as exercise 1) - 5-10 each way
5. Single leg hip bridge - 30 sec each side
6. Single leg balance - 30-60 sec each side - close eyes for extra difficulty
7. Hip Hike - 30-60 sec each side
8. Wall sit - 30-60 sec
9. 2 way (foot pulling backwards, foot pulling laterally out to the side) mini-band abduction - 30 sec each way each side
10. Knee drive with mini-band - 30-60 sec each side

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[darkcadence]

This only helps temporarily until I go back jogging and the pain persists, I feel like quitting jogging all together

[joshuahankins]

So these will all help patellar femoral pain?