New research suggests that rehabilitation exercises incorporating the hip – instead of just the knee – can help alleviate this patellofemoral pain, or runner’s knee.
Scientists reviewed 14 separate studies involving runners, and here is what they discovered:
- Performing exercises to build strength and endurance in the hip muscles led to decreased knee pain and improved joint function when compared with therapy focused on quadriceps muscles alone.
- Using heavy weights to strengthen hip and glute muscles proved beneficial over the long-term.
- Alternating movements/reps between the knee and hip while performing rehab exercises was associated with reduced pain and improved function.
- Seated Hip External Rotator
- Standing Hip Flexor
- Standing Hip Abductor
- Lateral Leg Raise