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    Patellofemoral Pain Syndrome (Runner's Knee) 8-Week Exercise Plan

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    Added March 29, 2026

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    Client

    Goal:Eliminate anterior knee pain by strengthening the VMO, glutes, and hip stabilizers to correct patellar tracking and return to pain-free running.

    Days

    7
    Phase 1 (Wk 1–2): VMO Activation
    Phase 1 (Wk 1–2): Hip & Glute Base
    Phase 2 (Wk 3–4): Closed-Chain Strength
    Phase 2 (Wk 3–4): Balance & Proprioception
    Phase 3 (Wk 5–6): Eccentric Loading
    Phase 4 (Wk 7–8): Return to Running Prep
    Active Recovery

    Coach

    Full name:Sarah Kowalski, CSCS & Sports Physio

    Gym

    Name:RunSmart Performance Clinic
    Website:www.runsmart-clinic.com

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