Runner’s knee is really an “umbrella” term for pain around the knee cap. However, it can be caused by any activity that results in stress around the joint that causes the pain. The following video does a good job of revealing some strengthening & stretching drills that can help eliminate risk factors (imbalances) that cause runner’s knee.
Although the video’s doesn’t not cover every cause of the injury, it’s a good start to ensure balance & strength in joints, hips & quads are developed. Other contributors can include worn out running shoes or improper support (which could be fixed with orthotics). I’ve reviewed the exercises shown in the following video with my PT and he’s in agreement that regularly completing these drills will help to minimize effects of runner’s knee.
Runner’s knee typically presents itself as some inflammation & dull, aching around the knee cap, but it can also be some cracking sounds in the joint. Runner’s knee is irritation of the soft tissue or strained tendons around the knee.
BEST WAYS TO AVOID
First of all, always gradually increase your training. The rule of thumb for runner’s is to avoid any increases in weekly mileage by more than 10%. An athlete can also apply this to other activities that they may be starting like bike riding, swimming, working out at the gym, etc.
In the following video, they show a routine of Regular Stretching Exercises that can relieve the pressure in the knee and joint. Follow the stretches shown in this video (around 4:30). Also included are glute & heel drop stretches. I strongly recommend use of the foam roller on the IT band.
Strength & Stability Drills are very important. Proper execution of single leg squats & side leg lifts help build lower body strength which is great because it prevents the knees from being unstable.