Hi all. I've been dealing with a nagging case of "Runner's Knee" (Patellofemoral Pain Syndrome). It's that dull ache behind/around the kneecap, especially after a run or sitting for ages.
Aside from "rest" (which I hate), what smart training adjustments or exercises have helped you?
PFPS is almost never about the *knee*. It's about weak hips (glute medius) and tight quads/IT band. You need to strengthen your glutes. Clamshells, banded side steps, single-leg RDLs. And foam roll your quads/TFL religiously.
VO2Commander is spot on. I'm a cyclist, but we get it too. Check your bike fit (or running gait). Also, try increasing your running cadence (steps per minute) slightly. A faster, shorter stride reduces the impact force on the knee joint.
Yep. It's a tracking issue. Think of your kneecap as a train and your femur as the tracks. Weak hips make the train derail. Focus on glute strength 2-3x a week. It's boring, but it's the only long-term fix.
This is brilliant. I've been focusing on the knee itself (stretching, icing) but it sounds like I need to be working on my hips. Makes total sense. Back to basics with glute work it is. Thanks!