Physical therapy is the top treatment for runners knee (patellofemoralpain syndrome).
In addition, they often have hip weakness (especially the glutes).
These exercises heal your knee using stretching exercises and strength and balance training.
Brett Sears, PT
However, it’s crucial to start slowly.
Over-exercising or using improper technique may worsen the underlying problem.
If any activity causes pain, stop and consult your healthcare provider.
E. Quinn
It will be more comfortable this way.
Then hold back of left thigh and raise leg in the air with foot flexed.
Quadriceps stretch:
2.
Brett Sears, PT
Short arc quad:
3.
Usually, 2 to 3 pounds is sufficient.
Another way to add resistance is to place a resistance band around your ankles for the straight leg raises.
Brett Sears, PT
To perform the clamshell:
you could make the clamshell exercise more challenging by placing aresistance bandaround your knees.
Your PT or healthcare provider can help you get a suitable band for your condition.
Isometric Gluteal Strengthening
Isometric gluteus medius strengtheningcan help to keep your legs and kneecaps in proper alignment.
Zero Creatives / Getty Images
To perform the exercise:
6.
Move slowly and purposefully, keeping your foot pointed forward and your leg straight.
This can help to teach your body where your kneecaps should be during activities like walking and running.
John Fredele / Getty Images
As the exercise gets easier, hop over small hurdles.
Your recovery may take longer if you keep using your knee instead of starting treatment as early as possible.
A typical case of PTPS takes up to four to six weeks to heal.
However, a more severe problem can take months.
In some cases, runner’s knee occurs because the kneecap doesn’t align properly.
Physical therapy exercises are the primary treatment for runner’s knee.
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