The following knee problems are very frequent in long-distance runners: 'runner's knee' (patellofemoral pain), IT band syndrome (iliotibial band friction syndrome), and 'jumper's knee' (patellar tendinopathy). One of the best ways to treat these injuries is to strengthen your knees with the 'step down' exercise.
Here is a very good exercise for the treatment of iliotibial band syndrome. This strengthening exercise can be done as much as twice a day, for 3 sets of 20-40 repetitions if symptoms allow to. Make the exercise more difficult by adding weights or stepping down a higher step. This exercise is recommended for patellofemoral pain, iliotibial band syndrome and patellar tendinopathy.
Iliotibial band taping
This iliotibial band taping techniaue can help runners with iliotibial band syndrome running for longer before the onset of pain. This taping should not be used as the sole therapeutic option! The most important is load management: 1. Avoid downhill running; 2. Split your session using run/walk intervals; 3. Decrease running volume, but speed can typically be maintained; 4. Add variety to your training. Ideally, choose irregular and uneven surfaces like trail running, keeping in mind that the trails should be uphill or flat; 5. Start a hip and knee strengthening program.