@runningyana: RUNNER’S KNEE? 🚨 Here’s what you can do 👇 Pain or a burning sensation on the outside of your knee? This can be a sign of IT-Band Syndrome (ITBS) — a common overuse injury in runners. ➡️ STEP 1: Reduce the load Don’t try to push through increasing pain. Reduce or pause running and give the irritated area time to settle. Your return depends on your symptoms — not a fixed number of rest days. ➡️ STEP 2: Build strength Strong hips, glutes and stabilizing muscles can help improve control and reduce excessive stress around the knee. These exercises are great to include during rehab and as part of your regular injury-prevention routine. ➡️ STEP 3: Return gradually Once symptoms have settled, build your running back up progressively rather than jumping straight into your normal mileage. Keep strength + mobility work in your weekly routine. SAVE THESE EXERCISES 📌 1️⃣ Isometric Lunge + Abduction — 15 reps/side 2️⃣ Mini-Band Hip Abduction — 20 reps/side 3️⃣ Lateral Mini-Band Walk — 45 sec 4️⃣ Crossed Legs Forward Fold — 60 sec/side 5️⃣ IT-Band Stretch — 60 sec/side 🔂 2-4 Sets 💡 Start with a manageable volume and focus on controlled, pain-free movement. #runnersknee #kneepain #runningtips

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Friday 18 September 2026 13:06:59 GMT