Extract from the November 2011 issue of Runner's World

EXERCISE SCIENTISTS HAVE discovered a link between weak hips and that all-too-common knee agony known as patellofemoral pain syndrome (PFPS), which aggravates the front of the knee. Weak hip muscles cause a runner’s form to slightly disintegrate – the hips can’t adequately control the motion of the legs. This places unhealthy stress on the knee. These four exercises, done three times a week, help prevent and treat PFPS.

FORWARD LUNGE

Stand with shoulders relaxed and back. Step forward onto one heel, then your whole foot. Do not lean sideways. End with the knee above the midfoot and the thigh parallel to the ground. Return to start; repeat 10 times on both legs.

SIDE PLANK

Lie on one side and prop up your torso with your elbow. Press your feet into the floor, and slowly lift your hips ups toward the ceiling. (If it’s too difficult to balance, try the move with bent legs.) Hold for 15 to 20 seconds, and then switch sides.

SINGLE-LEG BRIDGE

Lie on your back with knees bent. Squeeze your glutes while lifting your hips. Once you have your balance, rest one ankle on top of the other knee. Hold for five or more seconds; repeat five times on both legs.

REVERSE STEP-UP

Stand, facing forward, in front of a 20-centimetre step. Step backward onto the step, setting only one foot down. Don’t let the knee turn in. Balance, then return to start. Repeat 10 times on both legs.

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