Rest from running and other aggravating activities
Reduce mileage, speed work, hills, and stairs
Apply ice for 15–20 minutes several times a day
Use over-the-counter pain relievers if appropriate
Switch to low-impact exercise such as cycling or swimming
Stretch tight quadriceps, hamstrings, calves, and hip flexors
Strengthen the hips, glutes, quadriceps, and core
Improve running form and avoid overstriding
Wear supportive, well-fitting shoes
Replace worn-out running shoes
Use orthotics if recommended by a clinician
Gradually return to running
Stop activity if pain worsens
See a healthcare professional if pain persists, swelling develops, or the knee locks or gives way