It's been 5 years since I've been bothered by runner's knee - and I hoped it would go away on its own. Instead, it's starting to feel stiff and is sore when I try to sit on my heels or in child's pose. A sore knee needs to be rested by not running or jumping, which cuts out two main weight-bearing exercises to build bone density.
However, I am able to continue with the B Strong 4 Life program, with weekly exercises on the Biodensity machine, even doing leg presses without pain. This is my "insurance" that I'm continuing to build bone density even if I need to rest from jumping, etc. My chiropractor, Dr. Perry Cammisa, who developed and tested the Biodensity machine, also can treat my knee, and the physical therapist who works with him has given me strengthening and stretching exercises to do at home. Soaking in a bath with Epsom salts not only calms the inflammation of the knee but also provides magnesium which is absorbed through the skin and benefits bones. I'm also continuing core strength and posture exercises, PowerPlate work, and exercises that don't stress knees, such as swimming, biking and walking.
As I've said before, maintaining and building bone is a lifelong process, a marathon. Even obstacles such as runner's knee or other injuries can be overcome and the change in routine they bring can be refreshing. Here's to quick healing!
Here are a couple of hip/glut strengthening exercises to help with sore knees. For the squat, I use both legs, narrow stance, with a belt or yoga strap with no stretch around my thighs right above the knee and hold the sides of a doorway for stability (not quite like the video).