Runners knee won't go away

lean forward bro
at your ankles
so it activates your achilles more
so that your feet move under you rather than going down hard in front,
it worked for me, and also icing frequently

Have you tried using a resistance band? I had the same issues you are describing and my knee was not the root cause. Weak hips and glutes were causing my legs to turn inward a bit when I ran and this created unnatural pressure on my knee. I have a simple 3-exercise routine that I've used to strengthen these areas and my knee pain is gone. If I fail to do them for a few days, the pain starts creeping back. I do 50 lateral walks each direction, 50 clamshells on each side, and 50 hip thrusters, every single day. Obviously there are a variety of exercises you can do, but this routine has worked wonders for me.

IT band syndrome? Is it on the outside edge of knee?

Anyhow what worked for me was to work on my glutes and hamstrings and mostly stuff like single leg squats (go easy on these at first with lots of side supports with hand) and lean on side leg lifts

Are you a fairly new runner? I had terrible runners knee on the left for my first few years running, made most runs pretty miserable but I was stubborn and never took any time off. Then that knee gradually got better and then the other one started up. Handled it the same way, that is to say I didn’t do anything about it and it never actually sidelined me.

Then magically over the last two years it kind of went away. I know this isn’t good advice, but I never stretched, never strengthened, just kept running. I personally feel that my knees just needed time to adapt to being a “runner”, and now they don’t bother me at all.
I Think that it’s often the classic too hard/too fast/too long kind of thing too. embraced the whole easy days=easy thing also. I know you’re not supposed to run through pain, but just keeping running actually worked for me. Now that I’ve been a runner for six years consistently I feel like my knees have adapted. Runners knee gone.

Stretching, strengthening, icing etc may certainly help but consistent training actually did the trick in my case.

I’ve read a couple studies that say leg extensions cause runners knee moreso than prevent it.

1. Body weight squats. Lean forward slightly. Activate front lower quad muscles.
2. Massage gun.

3. Cannabis seed oil. As hot as you can stand.
4. Shorten stride, increase cadence.
5. More treadmill running … it’s less load.
6. Do a few forward leaning squats before you start your runs.

If all this fails, checkout the knees over toes guy.

I went from constant suffering anytime I got close to 30 mpw (for several years) to 70 mpw with minimal pain today.

Shockwave lower quad and lower knee cap

What worked for me was heavy slow resistance training such as leg extensions and leg press. Body weight exercises were a waste of time. There’s been a lot of research in this area. You need to go heavy. Also complete rest won’t help. In fact when I ran after a few weeks off it felt worse. The tendon needs to be loaded. You’re also probably beyond the point where stretching/foam rolling/icing will help.

I also got three PRP injections. I’m not sure if these helped as it was around the time I started the HSR training. But there has been some evidence to show it can work. It certainly won’t do any harm. There’s also some evidence to show shockwave therapy can stimulate healing in the tendon. I had one session before my doctor thought I’d be better off with the PRP.

It took me 18 months to heal. Every step hurt and I couldn’t extend my leg out straight. Turns out I had pretty bad tendon degeneration and a small tear which was diagnosed via ultrasound. I thought it would never get better but there is hope! I’ve been back training properly since last July and am doing a marathon next month.

do hip and quad stuff- leg raise, short quad arc, clamshells, leg swings with a band. See a PT if you really want to get better

Bingo - suffered from runners knee for years. Hip strength gained via resistance band monster walks has helped immensely, and not over striding (180 strides per minute) by landing in the forefoot has been the addition to put me over the top.

patience with the above - 6 months or so