How many ways can your knee hurt?

So I have become a runner. I know what a sore iliotibial band feels like.

Smole has Patellofemoral Pain Syndrome and I have Iliotibial Band Syndrome.

Smole needs to strengthen her quadriceps and stretch her iliotibial bands, calves and hamstrings. I need to strengthen my hip abductors and stretch my iliotibial bands.

How to strengthen quadriceps: (for PPS)

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How to strengthen hip abductors: (for PPS and ITBS)

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How to strengthen gluteus medius muscle: (for ITBS)

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How to stretch the iliotibial band: (for PPS and ITBS)
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And all of these stretches too: (for PPS and ITBS)

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No cycling or squash for me till after the marathon...

Category: Running