Runner’s Knee Exercises: 7 Moves to Ease Knee Pain
Runner’s knee exercises are one of the most useful tools for pain at the front of the knee. The pain is often felt around or behind the kneecap, and it tends to show up on stairs, on hills, after sitting for long periods and, of course, when you run. Most cases improve when you strengthen the hips and thighs and adjust how much you run. Our physios at Physio Performance in Drogheda treat running injuries in Drogheda, and this guide shows seven moves you can start with.
What is runner's knee?
Runner’s knee is a common name for patellofemoral pain, which is pain from the joint between the kneecap and the thigh bone. It is not caused by running alone. Sudden changes in training, weak hips or thighs, and repeated loading on bent knees all play a part.
Typical signs include:
- a dull ache around or behind the kneecap,
- pain going down stairs or hills,
- pain after sitting for a long time with bent knees, and
- pain that builds during a run and settles with rest.
The NHS knee pain guide covers when knee pain needs urgent attention.
How to use these runner's knee exercises
- Do them three or four times a week, not every day at first.
- Aim for 2 to 3 sets of 10 to 15 repetitions, with slow, controlled movement.
- A mild ache is acceptable. Stop if the pain climbs above a level you would call moderate, or lingers for hours afterwards.
- Build up gradually. Strength changes take weeks, not days.
7 runner's knee exercises
1. Sit to stand
Sit on a chair, stand up slowly, and sit back down slowly. Keep your knees in line with your second toe. This builds the thigh muscles with a movement you use every day.
2. Straight leg raise
Lie on your back with one leg bent and the other straight. Tighten the front of the straight thigh and lift the leg to the height of the bent knee. Lower slowly. Good for early, low-load strengthening.
3. Glute bridge
Lie on your back with knees bent. Push through your heels and lift your hips until your body forms a straight line. Hold briefly and lower. Read more in our guide to the glute bridge.
4. Side lying hip raise
Lie on your side with your legs straight. Lift the top leg slightly behind you, keeping the foot level and the toes pointing forward. This targets the muscles at the side of the hip that control the knee.
5. Step up
Use a low step. Step up with one leg, straighten fully, and lower slowly. Keep your knee over your foot and do not let it fall inwards.
6. Single leg balance
Stand on one leg for 30 seconds, then change sides. Progress by closing your eyes or standing on a cushion once you are steady. This trains hip and knee control.
7. Single leg hip thrust
Once the basic bridge is easy, progress to one leg. See our guide to the single leg hip thrust.
How to keep running while you recover
You do not always have to stop running. Often it is better to change how you run than to stop completely:
- Reduce distance or the number of runs per week, then build up slowly.
- Avoid steep downhills while the knee is sore.
- Use shorter, quicker steps if your stride is long.
- Make sure shoes are in good condition.
- Warm up first. Our dynamic warm up routine before running takes a few minutes.
If you are training for a long race, strength work should be part of your plan. Read strength training for marathon runners.
When to see a physio
See a physio if:
- the pain has lasted more than a few weeks,
- the knee swells, locks or gives way,
- you cannot run or climb stairs without pain, or
- the pain keeps coming back each time you increase training.
A physio can tell if the pain is coming from the kneecap, a tendon or somewhere else, and give you a plan that suits your running. Learn more about knee pain treatment in Drogheda.
Frequently Asked Questions
Exercises that strengthen the thighs and hips, such as sit to stand, bridges, step ups and side lying hip raises, are a good start. The right mix depends on what your knee needs.
Often not completely. Reduce the load, avoid what clearly makes the pain worse and build up gradually. If pain is sharp or getting worse, stop and get advice.
It varies. Many people notice improvement over several weeks of consistent strength work, but stubborn cases can take longer.
Stretching tight thighs and calves can help some runners, but strength work is usually the main driver. Your physio can tell you what suits you.
Many people improve on their own with sensible exercises. If you are not improving, or you are unsure of the cause, a physio assessment saves time.