Скачать или смотреть Runner’s Knee: 4 Rehab Exercises for Patellofemoral Pain

Runner’s knee, or patellofemoral pain syndrome, is one of the most common causes of knee pain—especially in runners, cyclists, and people who spend a lot of time squatting or climbing stairs. This condition involves irritation of the cartilage or surrounding tissues of the kneecap (patella) as it tracks over the femur. Often, this pain is the result of poor movement mechanics, muscle imbalances, or excessive loading without adequate recovery. Fortunately, physical therapy exercises can be extremely effective in reducing pain and restoring proper movement around the knee joint.

In this video, I’ll guide you through four targeted interventions to help manage patellofemoral joint pain. We’ll begin with soft tissue mobilization of the quadriceps using a foam roller to reduce tone and improve tissue quality. Then we’ll stretch the quads further with a sidelying quadriceps stretch. Next, we’ll activate the hip stabilizers—specifically gluteus medius and minimus—with sidelying hip abduction, which helps control femoral alignment. Finally, we’ll integrate these improvements into a standing squat with a resistance band around the thighs, which promotes better knee tracking by encouraging hip abductor engagement and reducing dynamic knee valgus. These exercises are a great starting point for addressing the root causes of runner’s knee and building long-term joint resilience.

Rehab Book Link: https://amzn.to/4lLXx98
Foam Roller Link: https://amzn.to/4mDJSCu
Loop Band Link: https://amzn.to/4gfvcHv

00:00 Introduction
00:24 How to Treat Runner's Knee
01:26 Exercise 1: Quadriceps Mobilization
03:47 Exercise 2: Quadriceps Stretch
05:27 Exercise 3: Sidelying Hip Abduction
07:56 Exercise 4: Banded Air Squat
09:50 My Book of Rehab Programs