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.

Photo of the SLR.

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.

Clam Exercise - glute medius activation exercise

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.

The isometric gluteus medius strengthening exercise.

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.

Photo of hip abduction exercise.

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.

Photo of woman practicing yoga on the beach.

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.

Photo of an athlete doing a box jump.

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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Harvard Medical School.Plyometrics: Three explosive exercises even beginners can try.

Johns Hopkins Medicine.Patellofemoral pain syndrome (runner’s knee).

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