How to help runners knee?

Runner’s knee is a painful condition of knee caused due to irritation of the inner side of knee cap. It is also known as patellofemoral stress syndrome. Commonly seen in runners, it is characterized by the pain in and around the patellar region which get aggravated on activities like running on the flat or down hill. Management of runner’s knee mainly depends on the condition and treating the underlying cause. Runner’s knee can be caused due to various reasons like
• Abnormal mechanics of knee caused due to muscular weakness, structural defect, improper running pattern,
• Overuse or repetitive stress injury caused due to insufficient recovery period between the workouts.
• Tightness or weakness of hip or ankle muscles especially hamstrings, Achilles tendon etc. forcing you to use knee excessively.
SOLUTIONS:
• In acute stage there is swelling and tenderness around the knee cap, immediate solution is rest and refrains from activities which can aggravate pain like running, high impact exercises etc. Icing can be done in acute cases to reduce pain and inflammation.
• Sports massage to induce relaxation, trigger point release if any.
• Once pain subsides rehabilitation phase begins. It is advised to start with non weight bearing or low impact exercises like swimming, static cycling, rowing etc.
• Strengthening of week musculature especially the muscles of inner thigh (Vastus medialis ), strengthen foot to prevent pronation. Isometric exercises have been proven effective in improving strength and reliving symptoms. Aquatic exercises like aqua jogging can be done initially and then gradually progressing to land based activity.
• Stretching exercises for the tight muscles especially of hamstrings and calf muscles and strengthening of muscles surrounding knee joint so as to create balance and prevent patellar mal-tracking.
• Shoe modification or use of foot orthotics in order to support the arches of foot. Avoid using too fit rigid orthotics as it can hinder with the dynamic shock absorbing property of foot.
• Learn proper running style which is efficient and mechanically sound. Incorporate this into your daily runs, including warm up and cool down.

Hey Lucy,
I think Lenin have already discussed many of the points. Here is an article with a lot of information on the causes and management of runners knee: http://www.lifemojo.com/lifestyle/runners-knee-5583541