The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for runner's knee.
1. Spanish Squats
How: Loop a band around a post and around the back of the knees, sit back into a squat.
Dose: 3 sets of 10-15, 2-3x/week
Why: Loads the quad in the painful range without compressing the kneecap.
2. Glute Bridges
How: Lying on back, drive hips up squeezing glutes.
Dose: 3 sets of 12, daily
Why: Stronger glutes reduce the rotational load on the knee.
3. Split Squats
How: Long stance, back knee toward floor, drive up through the front heel.
Dose: 3 sets of 8 per side, 2x/week
Why: Trains single-leg control — running is a single-leg sport.
4. Side Planks
How: Hold plank on forearm, hips lifted.
Dose: 3 holds of 30-45s per side, 3x/week
Why: Lateral hip strength corrects the inward knee drift that causes PFPS.
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