Runner’s Knee and Recovery

Pushing too hard injured me. I had a runner’s knee, and I am recovering slowly. TBH, it hurts really bad like I can’t use stairs, and sharp pain just messes with your mind.

I have decreased the intensity of my runs and added the 1 km warm-up walk before the 1.5km run and 1 km cooldown walk. I have also stopped all the fancy stretching before my runs, and now I only stretch after running, that too for 5 mins only.

To strengthen my legs, I am doing the following exercises:

• Glute bridges – 3×15
• Squats – 3×15
• Wall sit – 2x30sec

I am back to basics. I have tried the fancy stuff, but it doesn’t work and only makes things worse for me. So, for now, I am gonna stick with this routine and will keep my workout intensity low to recover fully.