Taking on hills as part of your running program can cause the condition because adjusting to the changing angles can force cartilage under the kneecap to wear away. Some runners can even feel this cartilage grinding as they bend their knee. The condition will persist as long as you put on the brakes while you run downhill. For starters, try leading with the knee, and not with the foot. This will stop the foot from under pronating.

Try icing your knee for 15 to 20 minutes three or four times each day. Afterward, you can gently massage any sore spots to help promote blood flow into the area.

After the pain disappears, you'll need to begin adding a few exercises to your running program to help strengthen the quadriceps (the muscles located along the front of the thighs). For this, all you need is a staircase and a pair of light dumbbells.

Stand about 3 feet in front of a staircase, feet 6 inches apart. Hold a dumbbell in each hand, arms at your sides, palms facing in. Keep your back straight. Step forward with your right foot and place it directly on the first step. Bend your front knee until a 90-degree angle is formed. Keep your knee directly above your toes during the downward movement to avoid overstressing the knee joint. Exhale as you push off toes to return to starting position. Repeat the exercise with your left leg. Alternate legs until you've completed a total of 12 repetitions for each leg. Perform 3 sets total. Repeat this exercise two to three times weekly.

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