Runner's Knee

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Runner's Knee

Runner's knee is a painful condition characterized by degradation of the cartilage behind the kneecap. Two major causes are overpronation and weak quadriceps muscles. Wearing pronation control shoes can control most cases of overpronation. Strengthening the quads can also help prevent this cause of runner's knee.

Modified step-ups are a good exercise to strengthen the quads. Use a platform, box or step that's at least 4” above floor level. Stand on the platform with one foot, while the other foot hangs off the side. Gently lower the hanging side by bending the supporting leg - till the toe nearly touches the floor. Gently straighten the supporting leg. Repeat ten times on each side, and build up to three sets of ten.



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