A runner’s knee is not limited to people who are runners. Anyone who takes part in activities that put pressure on the knees like walking, jumping, riding a bike, jogging or even bending is at risk to develop a runner’s knee. The scientific term for runner's knee is patellofemoral pain syndrome and is used to describe a wide variety of knee pain problems. Luckily, some exercises can help treat this condition.
This exercise involves lying on the side that is uninjured and then lifting the other leg 7 to 9 inches away while keeping it straight. You should tighten the thigh muscles of the injured leg while you do so. Do this exercise slowly, and repeat 2 sets, with one set containing 15 reps.
You need to sit on the floor with the injured leg straight and the other leg bent. Tighten the muscle on the top of your thigh to force the back of your injured knee to touch the floor. Hold this position for ten to fifteen seconds to count as one rep. Repeat 2 sets of 15 reps.
The straight leg raise is one of the most effective runner's knee exercises. Lie down flat on the mat on your back, while both legs are straight in front. Then bend the uninjured leg and lay the foot flat on the mat. Lift the other leg for about 7-9 inches off the mat and then slowly bring it down. Try to do 10-15 reps and 2 sets.
This exercise is carried out by lying down on one side with the legs curled up and feet touching each other. Lift the above leg while keeping your feet in contact, hold this position for two seconds and then return back to the starting position. Try to do two sets of 15 reps.
Stand straight with your back against the wall and your feet about three feet apart. Then place a ball behind your back, and squat down until your knees are parallel to the floor. Stay in this position for ten seconds and then return to the starting point. Do 2 sets of 10-15 reps.
This is also one of the effective runner's knee exercises.
To ensure that your knees remain healthy, the supporting structures, namely quads and hamstrings, need to be strong enough to aid the activities of the knee. To achieve this, you can do this exercise:
When it comes to runner’s knee exercises, you should not forget calf stretch.
This exercise is for your side muscles which are often neglected during workouts.