Runner's Knee Exercises and Rehab Routine

In this guide, we demonstrate key runner's knee exercises. These are some of the many exercises used to help runners overcome knee pain and ultimately return to running stronger than ever.

If you are currently struggling with knee pain when you run, the first piece of advice is to find a good physiotherapist, preferably a running specialist, to get it properly checked out and give you some knee strengthening exercises.

Three Simple Runner's Knee Exercises

Quadriceps Stretch for Runner's Knee

One common trait in runners who present with classic runner's knee (patellofemoral pain) or ITB syndrome is tightness in the quads muscles. Tight quads can create imbalances around the patella and intensify loading at the patellofemoral joint. A simple side-lying quads stretch is an easy way to work on reducing this tightness. Hold the position for 30 seconds, 3 times each side.

Glute Activation for Runner's Knee

Learning to activate and subsequently use your gluteal muscles is a key goal in runner's knee rehabilitation. The gluteal muscles are important not just as hip extensors, but also in their role of providing hip stability. If a runner is not good at stabilising the standing hip, the knee usually pays the price.

Lie on your back with a resistance band around your knees. Push into a bridge position, then pull your knees apart against the resistance. Hold for a slow count of 5 and repeat for 10 repetitions.

Single Leg Mini Squat for Runner's Knee

Teaching your body to improve control of the knee dynamically when standing on one leg is vital. Standing on one leg on a raised platform, reach forwards with the swinging leg and touch your heel on the ground, then slowly reach back and touch your toe behind you.

• Perform 3 sets of 10 reps on each side
• Focus on balance and control throughout
• Watch for the knee drifting inwards and correct it
• Use a mirror to monitor knee alignment

These exercises address the most common contributing factors to runner's knee. Give them a go at home, and remember, if it hurts, stop and get it looked at by a professional.