Technical sheet

Strengthening exercises

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.

Videos

Knee exercises

Here is a very good exercise for the treatment of patellofemoral pain. 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.

Taping for patellofemoral pain

Taping can be very helpful for a lot of people suffering from patellofemoral pain. Initially popularized by Jenny McConnell using rigid tape, the technique showed in the video is using kinesiotaping taping, which tends to be more comfortable and stay on for longer. Many different application techniques can be used, most of which can help pain if the front part of the knee is covered with tape.