Patellofemoral pain syndrome got its nickname for an obvious and very unfortunate reason–it’s common among runners.

The stress of running causes irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden (like tonight) or dull and chronic, and it may disappear while you’re running, only to return again afterward. Biomechanical issues may be to blame, the cause can often be traced back to poorly conditioned quadriceps and tight hamstrings. Weak quads aren’t able to support the patella, leading it to track out of alignment, and inflexible hamstrings can put pressure on the knee.

If you want to treat and avoid another bout with runner’s knee, add strengthening and stretching to your routine. The three-step exercise below are a good place to start. It works the muscles on the front, inside, and outside of your thigh. Do 10 reps of each part on both legs. These are exercises I found online and seem to have worked in getting rid of the first bit of knee pain I’ve had in years.

People say running causes arthritis. Science tells us that’s BS if you look after pain and injuries when they happed.

Quad Strengthener

Front Thigh: Lie on your back with an ankle weight on your right leg. Fully extend that leg and lock your knee. Keeping your foot relaxed and in a neutral position, lift your leg straight up toward your head as far as you can. Your goal should be to position your leg perpendicular to your body. Return to the starting position.

Inner Thigh: Do the same exercise, but this time, turn out your right leg (toes pointing away from you) to target your inner thigh muscles.

Outer Thigh: Repeat the same exercise again with your right leg turned in (toes pointing toward you) to isolate the muscles of your outer thigh.