Runner’s Knee, Patellofemoral Pain, IT Band 12 Week Recovery Guide

About 8 months ago, I had sprained my knee/hip running, and experienced continuing knee pain for months following the injury. It would stiffen up, crack in pain every time I’d bend it, and limit my ability to exercise. I definitely couldn’t run anymore. On the occasion where I felt like I was feeling better and could run again, I’d just tweak it right back to the original pain. After a while, doing normal, every day activities started to trigger it further. Frustrated, I turned to Physical therapy. The doctor diagnosed me with runner’s knee, and gave me a program of basic stretches to follow for 6 weeks. After about 5 weeks in, I didn’t see much progress. My pain had lessened a bit, but wasn’t entirely gone. I was concerned that I would never get back to running. 
I had reached out to Dr Gonzales on social media a while back about my issue, and he was so kind to recommend this guide to me. This guide contains very descriptive information about knee/hip issues. It taught me that my knee pain wasn’t just coming from my knee, but from the muscles and nerves surrounding it (such as the back and/or hips). The guide puts you though a series of exercises and stretches that focus on hip, pelvis/core, and back strengthening. After following the guide for JUST ONE WEEK, I had felt such a difference. Not only in my knee, but also in my hips and back! It relieved tightness that I didn’t realize I had. After about the third day into the guide, I attempted a 10 minute run and HAD NO DISCOMFORT AT ALL. I’m very happy I finally have the confidence to start moving again, and excited I have the appropriate exercises to do for my longterm goals. Thank you for this guide!