Beat that injury: Runner’s knee

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Active recovery: ‘Hip and core strength are vital for tackling knee pain,’ says Reed Ferber, director of the Running Injury Clinic in Calgary, Canada. Three times a week, do three sets of 10 reps of each of these exercises: standing hip abduction, standing hip external rotation and standing hip internal rotation (get instructions for these moves here).

Relapse prevention: Walk backwards uphill or on a treadmill set to a five per cent incline (hold the handrails to avoid tripping). This isolates the muscles on the front of your thighs that help keep the kneecap in proper alignment. ‘While targeting the hips is key, research tells us strengthening the quads is also an important part of recovery from runner’s knee,’ says Ferber.

Runner beware: While you’re in pain, avoid downhill runs. ‘They increase the force on the knee joint and slow down recovery,’ says Ferber.

READ: All about patellofemoral pain syndrome

READ: The lowdown on runner's knee

READ: Strong hips and core can help runner's knee