A 2010 study in the Journal of Orthopaedic & Sports Physical Therapy found that a six-week hip-strengthening program targeting the abductors and external rotators significantly reduced pain and improved function in individuals with PFPS. Similarly, a 2011 Clinical Biomechanics study showed that six weeks of hip-focused exercises, particularly for the gluteus medius, improved knee alignment and reduced PFPS symptoms. Having strong hips is essential for runners, as it helps to: • Maintain Pelvic S