In the case of the runner's knee, special exercises for independent treatment at home are a useful addition. For an optimal treatment effect, a 15-minute training session daily is sufficient. For effective training, a combination of fascial training, stretching and strengthening exercises is recommended.
Exercise 1: Fascia training with fascia roll
Repeat the whole procedure for 2-3 minutes.
Exercise 2: Stretching with external rotation
Hold this position twice for 30 seconds.
Exercise 3: Lateral bridge
Starting position is a lateral forearm support. The entire body is in the air and rests only on the forearm and the outside of the foot on the ground. The legs are closed and the body forms a straight line. Now put on the upper leg and upper arm and hold it for four seconds. Then return to the starting position and after four seconds lift the arm and leg again for four seconds.
Repeat this 10 times for both sides in 2 passes.