Hello everyone

Was just looking for some advice.Last january got a case of runners knee.Went to aphysio who said it was due to weak quads.He reccomended rest and step ups to buildup srength in quads.However it is now june and am still resting and steps up seem to be making quads and knee even tighter.My friends boyfriend who isa sports massage therapist says i should stop the step ups and do stretches lots of stretching.Was just wondering if anyone else as cured this prob?
many thanxs