1. It's Called Runner's Knee
Runner's knee is another word for inflammation of the illiotibial band, the tissue that runs down the thigh and connects to the side of the knee. Connective tissue that passes over the outside of the knee rubs against the bony section of the knee and causes friction. When you bend the knee at a 20 to 30-degree angle, you feel the pain. Most of the time, this when happens when you run or bicycle. Aside from massage and taking time from running, warm up exercises and those that aid in stretching the band to reduce the friction are the only cures.
2. Reduce Knee Puffiness
The illiotibial band makes the knee straighten out and aids the hip in the sideways movement. Constant irritation of the tissue that connects creates pain from the friction of the side of the knee against the connective tissue. The movement of the foot hitting the ground is one way that makes it rub against the bone. The irritation causes the area to swell and you often can see the results as puffiness on the side of the knee. With the standing cross-legged bend, you'll reduce the puffiness and help keep it from coming back.
3. Stretch and Work the Butt
Problems from the position of the muscles in relationship to one another create the anomaly of runner's knee. If you increase your gluteal strength, you should have some improvement. The direction of your feet and proper shoes help to reduce the problem also. The cross leg stretch is one way to strengthen and stretch all the muscles of the hip that lead to the knee. The action of crossing the legs before you bend changes the muscles pulled during the bend.
4. Correct Muscle Imbalance and Increase Flexibility
Do a cross-legged toe touch to relieve the pressure and increase flexibility. Cross one leg in front of the other and place it on the outside of the foot to the back. Keep your toes pointed forward as you bend at the waist in an attempt to touch your toes. You should feel a pull along the side of your thighs of the leg on the outside. While you may not reach the toes, go down as far as you can and hold the position for 20 to 30 seconds. Stand up and reverse the leg in the front.
5. Stretch Alternative
Try just your weight with no bend. Put one leg behind the other and keep both feet pointing forward. Shift the weight to the leg in the back. Make sure you have a good grip on something as you hold the pose for 30 seconds. Switch legs and repeat. Do this five time in a row, three times a day. Feel the stretch at the side as you do it.
