How I Fixed My Runner's Knee

Summary by Krater

A runner shares the tools and exercises he used to overcome runner's knee, specifically patellar tendinitis caused by overuse and weak glutes.

From the video

Answers: How do I fix runner's knee and patellar tendinitis?

• runner's knee recovery
• patellar tendinitis treatment
• tendon massage
• glute activation exercises
• running form correction

Exercises

• pistol squat · bodyweight
• Bulgarian split squat · bodyweight
• clam shell · bodyweight · 3 sets of 10 reps per side
• side leg raise · bodyweight · 3 sets of 10 reps per side
• monster walk · resistance band · 3 sets of 4 steps each direction
• bodyweight squat · bodyweight · 10 reps
• single-leg lunge · bodyweight · 10 per side
• lateral lunge · bodyweight · 10 per side
• single-leg deadlift · bodyweight · 10 per side
• balance disc squat · balance disc

What it concludes

• Massaging above and below the knee helps break down scar tissue in the patellar tendon and encourages blood flow for healing.
• Performing single-leg exercises like pistol squats and Bulgarian split squats puts targeted strain on the knee joint to promote tissue adaptation.
• Glute inactivity and sleeping glutes contribute to muscle imbalance and runner's knee.
• Using a balance disc during single-leg squats challenges stabilizer muscles and improves knee stability.
• Focusing on pushing the heel into the ground while running activates the glute medius and improves running posture.