Re: Runner’s Knee
That’s what I have. Years of plyometrics and basketball on flat feet has resulted in low back pain and pain in my VMO (the muscle right above your knee).
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icing helps a lot, especially after vigorous workouts
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take a few weeks off. It is difficult to do, but you need to give your muscle a break. Try swimming, or ellipticals in the meantime
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Get some orthotics. It creates a natural arch for your feet. A physiotherapist should be able to help you with this. I wear them everywhere now.
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Try doing squats, if you do weight training, with your feet pointed slightly outward. It provides greater activation of your VMO, which can help strengthen it. You have to make sure you use a light enough weight that you go sufficiently low