Reduce running volume and intensity temporarily
Avoid hills, speedwork, and hard surfaces until pain improves
Check running shoes for wear and replace if needed
Use shoes that match your foot type and gait
Warm up before runs with dynamic movements
Strengthen hips, glutes, quadriceps, hamstrings, and calves
Improve running form with a shorter stride and quicker cadence
Avoid overstriding
Increase weekly mileage gradually
Cross-train with low-impact activities
Stretch tight calves, quads, hamstrings, and hip flexors
Apply ice after running if the knee is irritated
Rest if pain is sharp, worsening, or persistent
Return to running only when pain is minimal
See a physical therapist or sports medicine professional if pain continues
Stop running and get medical evaluation if there is swelling, locking, instability, or severe pain