Runner's knee, also known as patellofemoral pain syndrome, is a term that is used to describe an overuse injury that causes pain around your kneecap. The condition causes a dull pain under or around you kneecap that can get worse when performing motions that require the flexion and extension of your knee. Rehabilitation of this condition often requires a few days of rest followed by exercises that help stabilize and strengthen your knee joint. Be sure that you check with your doctor to determine whether these exercises are right for you.
Resisted Knee Extension
Stand facing a door that is being used to secure a piece of resistance band at about knee level. Loop the band around the back of your knee and move back far enough that you can bend your knee while feeling resistance from the band. Start with your knee bent and slowly straighten your knee against the pressure of the resistance tube. Try to perform three sets of 10 repetitions.
Resisted Knee Flexion
This exercise begins with you facing away from a door that is securing a resistance band at knee level. Loop the band around the front of your knee and move far enough away from the door that you can feel resistance while your knee is straight. Bend your knee against the resistance band until you have bent your leg as close to a 90-degree angle as you can. Repeat for three sets of 10 repetitions.
Resisted Knee Adduction
Start by standing next to a door that is securing a resistance band at about ankle level. Move your body to place your injured knee closest to the door and loop the resistance band around your ankle. Keep your leg straight and place your weight on your opposite leg. Move your injured leg across your body against the force of the resistance band. Try to move your leg far enough that your injured knee crosses your opposite leg. Do three sets of 10 repetitions.
Resisted Knee Abduction
This exercise is performed with the resistance band placed at ankle level and hooked to a door. Stand with your uninjured leg closest to the door and the resistance band looped around the ankle of your injured leg. Start with your injured leg crossed over your uninjured leg. Move your leg away from the center of your body against the force of the resistance band while keeping your knee as straight as possible Try to perform three sets of 10 repetitions.
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