12/04/2025
❗️Dealing with pain just below your kneecap? You might be facing Runner’s Knee (aka patellar tendinopathy)—a common issue for runners, weightlifters, and anyone whose sport demands a lot from their knees. It usually shows up as pain at or below the kneecap, especially with stairs or squatting—but oddly enough, it often feels better once you’re warmed up. ❗️
📌 Treatment isn’t one-size-fits-all. Everyone’s presentation is different, so care should always be personalized. That said, there’s a common roadmap many people respond well to:
✅ Start with isometrics to manage pain and build tissue tolerance
✅ Progress to isotonics and eccentrics
✅ Gradually introduce functional movements and loading
✅ Finish with explosive/plyometric work once ready
🧭Here’s a sample of some exercises to do:
1️⃣ Barbell Squat Iso
2️⃣ Heels-Elevated SL Wall Squats
3️⃣ Spanish Squats (with pause)
4️⃣ Supine Hip Flexor Drops
5️⃣ Ankle Rocks
🔥If this helped you, share it! Got questions? Drop them below. Know someone struggling with knee pain? Tag them—this could make all the difference!🔥
