@mr.ultrarunner: Pain under the kneecap after running Most of the time, this is irritation or overload of the patellar tendon. Very common in runners who do a lot of downhill running, increase volume too quickly, or stack fatigue without enough recovery. In these cases, two things usually work really well: — isometric exercises — and slow strength work with controlled quad loading. Here are 3 exercises that help a lot. 1. Spanish squats 8–10 reps. 2. Wall sit Hold for 20–40 seconds. 3. Step-ups with a slow lowering phase Focus on control. Keep the knee tracking in line with the foot without collapsing inward. 8–10 reps. Do 2–4 rounds. And don’t rely only on these exercises — combine them with general strength work for the knees, feet, and stabilizers. The biggest mistake runners make is waiting for pain to start. In trail running and ultras, weak spots usually show up under fatigue, especially during long descents and high training volume. Build stronger knees before pain appears, not after. And if you’re unsure what’s causing the pain, get assessed by a specialist first, then start loading it properly. #trailrunninglife #runningtips #runninglife #ultrarunninglife #ultratrailrunner

Mr.UltraRunner

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Sunday 10 May 2026 14:39:36 GMT