UKH

Up until around 4/5 weeks ago I was averaging around 20-30 miles a week with 10-14m long runs one a week (road and trail)

I'll admit I ramped this up too quick due to lock down and the (then) nice weather, lesson learnt for the 3rd time.

Ive now got a chronic case of runners knee. Hurts to the side of my knee and up my thigh / femur. I can still manage a slow 5k but I know it isnt helping. Last time this happened it got better after a few weeks.

Can anyone recommend a good physio recovery program? There is so much diluted informaiton online i am at a loss.

Using big eleastic bands and doing monster walks etc seems to be a common idea.

Any simialr experience / advice would be great!

With online you can pick a really good physio at a distance. Runner's knee is syndromic rather than one disease so a personalised approach is needed, perhaps why the online stuff is so disparate!

very good point. I never considered online physio but will look into this.

Thanks

I wrote a couple of blogs on this subject a while back and some people seem to have found them useful:

https://gearandmountains.wordpress.com/2018/12/08/knee-bother-part-1-of-2/

https://gearandmountains.wordpress.com/2019/06/25/knee-bother-part-2-of-2/

Good luck!

This is great thanks - just made myself a resistance band from a snapgate and an old inner tubes! Will give the exercises ago this week and try a few jogs next week.

Don’t forget your adductors and I think at the end of the day a decent physio will do a better job than random guesses at exercises picked up from the internet. 
 

I can recommend an excellent physio who specialises in legs if that's helpful. North Yorkshire based but doing most consultations via zoom at the moment.