https://www.jaxfitnessrehab.com/jaxblog daily 0.75 2026-09-09 https://www.jaxfitnessrehab.com/jaxblog/runners-knee-3-tips-for-dealing-with-it-in-the-gym monthly 0.5 2026-09-08 https://images.squarespace-cdn.com/content/v1/6882aba26345b4565cf4ebbb/1758207536190-NCUGVYSKA71SLTE0XF1Q/IMG_0356.jpeg Blog - Runner’s Knee: 3 Tips For Dealing With It In The Gym - A simple starting point: Side-lying hip abduction and clamshells, 2–3 sets of 15 reps per side Single-leg glute bridges or hip thrusts Lateral band walks (monster walks) before runs to wake up the glutes Single-leg squats or step-downs, focusing on keeping the knee tracking over the toes rather than caving inward Do this consistently for a few weeks and most people notice their knee tracks straighter without even thinking about it. https://images.squarespace-cdn.com/content/v1/6882aba26345b4565cf4ebbb/1ab2a3c7-d0da-45c9-8d9b-31caf967c2f8/foam+rolling+woman.png Blog - Runner’s Knee: 3 Tips For Dealing With It In The Gym A simple routine to add before or after your runs and lower-body sessions: Foam roll the quads, 1–2 minutes per leg, pausing on tender spots for 20–30 seconds Foam roll the IT band (outer thigh) at a similar dose, this is often the sorest spot, so ease into it Static quad stretch (standing, heel to glute), holding 30 seconds x 2–3 per leg Standing IT band/hip stretch, crossing the affected leg behind the other and leaning away, 30 seconds x 2–3 per side This isn't a replacement for the strengthening work in tip #1, think of it as clearing the runway so that strengthening work can actually change how your knee moves.. https://www.jaxfitnessrehab.com/jaxblog/patellofemoral-pain-understanding-knee-discomfort monthly 0.5 2026-02-06 https://www.jaxfitnessrehab.com/jaxblog/4-of-the-best-glute-building-exercises monthly 0.5 2025-09-22 https://www.jaxfitnessrehab.com/jaxblog/blog-post-title-one-ryhsz monthly 0.5 2025-08-08 https://www.jaxfitnessrehab.com/jaxblog/blog-post-title-two-clfdd monthly 0.5 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