Injury Prevention
Preventing runner's knee in three sessions a week
Coach Dmitrijs Serjogins·7 min read·
Runner's knee almost always comes from weak hips, not the knee itself. Strengthen the glute medius and your knee tracking sorts itself out.
Three sessions a week — single-leg bridges, side planks with leg lifts, and slow step-downs from a low box — is enough for most people to stop the pain within a month.