Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day. Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain

hello ,would advice u to go to a physiotherapist who can apply k tape will give you instant relief .

The main cause of runners knee is tightness of ilio tibial band, gastronemeus and hip flexer muscles. The quadriceps muscle stretching wouldn't help you much. It's better to consult with a good physiotherapist nearby, you will be greatly helped and the recovery time would also be shorten.

Regular ice packs over the knee joint following static Quadriceps exercises will help. Ultrasound Therapy will help alleviate pain. In some very painful conditions Laser Therapy has been beneficial.

Hello there. I can understand your concern. You need to follow the advice and do the said exercises. For pain management you can take a pain killer. Nothing else can help you. Kindly do as directed or consult a orthopedician in person for further evaluation and management. Best regards. Dr. Anil kumar jain. Bangalore.