*Runner’s Knee: The stress of running can cause irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden or dull and chronic, and it may disappear while you're running, only to return again afterward.
Causes: Poorly conditioned quadriceps and tight hamstrings. Weak quads aren't able to support the patella, leading it to track out of alignment, and inflexible hamstrings can put pressure on the knee. If you want to treat and avoid another bout with runner's knee, add strengthening and stretching to your routine. Ice the area as well.
-Leg lift with ankle weights: lay flat on the floor with an ankle weight on the leg and lift the leg straight up in the air until it's perpendicular to the body. Then slowly, lower back down.
-Front Lunge: Stand with feet hip-width apart and step the right foot in front of the body, lunge forward, keeping the knee in line with the ankle. Step the leg back to the start and switch sides.
-Body Weight Squats: Stand with hands on hips, feet hip-width apart and squat down. Do not let the knees goe past the toes. Return to standing. That's one rep.