This worked for me, and I was running again in 4 weeks with no Knee discomfort
There are several strengthening exercises when it come to the runner's knee and rehabilitating the knee. These 2 exercises that require minimal effort (5-10 minutes a day) had me back running in no time.
1. Closed chain - short arch quad wall squats (focusing on the vastus medialis oblique muscle (VMO), 2 sets of 8 reps at a time (2 sets x 8 reps)
2. Balance training - use a bent knee to activate joints for ankle stability, knee stability and hip stability. 3 sets 20 second hold (3 sets x 20 sec hold).
As you progress wall squats, start with 2 sets of 8 repetitions. Then day 2= 2 sets of 10 reps, then day 3 = 2 set of 12 reps. then day 4 = 3 sets of 8, 3 sets of 10 and 3 sets of 12.
Progress balance training first by increasing the time:
2 sets of 30 sec holds
then 45 second holds,
then 1:00 min hold.
Once accomplish the above- add an additional set:
3 sets of 30 sec balance attempts
3 sets of 45 sec balance attempts,
3 x sets of 1:00 balance attempts.
Listen to the injured limb, never progress thru pain or swelling. If your swelling increased the next day or you have additional soreness the next day - you over, did it. Go back to the # of reps and set that did not create more swelling or soreness.
Exercises should be completed at least 3-5 times a week.
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