@harry.physio: RUNNER’S KNEE (PFPS) 🦵✅ Runner’s knee can make stairs, squats, and running uncomfortable. These exercises can help build strength, control, and tolerance around the knee. 💪 1️⃣ Band-Resisted Split Squat 3 sets × 8-12 reps/side Builds single-leg strength and knee control 2️⃣ Spanish Squat Isometric 3 sets × 30-45 sec Loads quads with less knee irritation 3️⃣ Side-Lying Hip Abduction 3 sets × 12-15 reps/side Strengthens hips for knee alignment 4️⃣ Controlled Lateral Step-Down 3 sets × 8-12 reps/side Trains stair and landing control 5️⃣ Goblet Box Squat 3 sets × 8-12 reps Builds quad strength in safe range 6️⃣ Wall Sit Isometric 3 sets × 30-60 sec Improves quad endurance and tolerance Choose a few exercises that suit you and stay consistent. Progress slowly and focus on control. ✅ Entertainment only, not medical advice. Seek your local medical specialist. #Physiotherapy #RunnersKnee #PFPS #KneeRehab #ExerciseRehab
