Strengthening the front of my legs?

[Aunty Jam]

During a recent run my iliotibal band became very painful, on the advice of a friend who is a serious runner I'm taking a few days off and icing it. We've thought about causes and agree that one of them is probably because the muscles in the front of my legs aren't as strong as they should be. I used to have a lot of clicking in the knee joints when I walked which a doctor told me was because my muscles weren't strong enough to hold my knee cap up high enough.

Does anyone know any good exercises to strengthen the muscles in the front of the legs?

[ddc]

Wall sits:
Stand with your back to a wall and then lower down, like you're going to sit in a chair and hold it for time. Whatever you can do-30 secs up to minutes.

Also squats, lunges, and step ups.

[Aclai4067]

I'd say the front my my legs are feeling pretty tired after spin class this morning. Cycling is excellent cross training with running.

[joyfulloser]

I've had the same thing happen to me...was out 3 days. Stretching...alot! Leg extensions...rest. You'll be back in no time!

[Aunty Jam]

Oh boy, wall sits! I'd forgotten about those... they are so much fun! Oh joy. But you are right... very effective.

Thanks for the ideas and tips. I'm looking forward to a nice long pain free run tonight.