Exercise for runners knee

Exercises for knee:
1. Leg raises
2. Standing leg raises
3. Single leg dip
4. Knee bend and
5 Wall squat

Hi Bhavya,
Management of runner's knee mainly depends on the extent of injury and the underlying cause. In acute state give complete rest and avoid all those activities which can aggravate pain. Apply ice to reduce pain and inflammation. Once pain subsides you can start with exercise. I will advise you to start with open kinematic chain or low impact exercises like swimming, static cycling, isometric knee exercises, straight leg raises etc. Concentrate more on strengthening of inner thigh muscles especially vastus medialis. Include proper warm up and cool down with stretching exercises for the tight muscles especially of hamstrings and calf muscles. If there is patellar mal-tracking, use brace in initial stage.

Hi Bhavya,
Ravish is right. That is the primary treatment fro runners knee. For runner:s knee, exercises are advised particularly to strengthen and stretch the quadriceps (front thigh muscles) and hamstrings (muscles of the back of thigh). The exercises emphasized in the majority of cases are those that strengthen the quadriceps particularly the inner division of the quadriceps. This usually is very effective. Spending a few minutes, a couple of times a day on these muscles and gradually working up to 20 minutes per day are sometimes all that is needed. Be patient. It can take several weeks to notice an improvement. Hope these exercises would help you.