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I've suffered with runners knee so many times and it's such a pain in the butt! Try using a foam roller on the outside of your leg, from your hip bone to your knee. Also try the pigeon stretch, ice your knee too! Hope it eases up soon
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I'm very lucky, I have a free gym I can use in work. It has a tonne of equipment and no ones uses it! I sign the key out and lock myself in.
