Physio Recommended Exercises to Prevent Runner’s Knee

Runners knee is a problem for people who are active. You will know you have runners knee because it hurts around or, behind the kneecap. This usually happens when you are running, climbing stairs or sitting still for a time. The good thing is that doing some exercises can help your knee feel better and stop the pain from coming back. Runners knee can be managed with these exercises.

Why Runner’s Knee Happens

Runner’s knee often happens when the muscles that control your hip and knee are not working together properly. Your hip and knee muscles must work as a team to keep your knee stable while running.

When your glutes are weak, your quads are tight, and your foot movement is not correct, your knee takes extra stress. Over time, this can lead to runner’s knee.

Doing strengthening and mobility exercises helps keep your knee in proper alignment while running. This reduces pain and lowers your risk of injury.

1. Clamshells

Your glutes play a big role in keeping your knee safe. Strengthening them improves knee stability and helps prevent inward knee collapse, which is a major cause of runner’s knee.

How to do it:

• Lie on your side with your knees bent.
• Keep your feet together and lift your top knee.
• Lower slowly.
• Repeat on both sides.

Benefits: Helps reduce inward knee collapse and improves knee stability.

2. Lateral Band Walks

This exercise improves hip strength and stability, which helps control knee movement while running.

How to do it:

• Place a resistance band around your thighs or ankles.
• Step sideways while keeping tension on the band.
• Repeat in both directions.

Benefits: Improves hip control and helps keep your legs aligned while running.

3. Single-Leg Squats (Beginner Version)

This exercise improves balance, control, and strength around the knee.

How to do it:

• Stand on one leg near a wall or chair for support.
• Bend your knee slightly and push your hips back.
• Keep your knee aligned with your toes.
• Return to standing.

Benefits: Builds strength and control in the muscles around the knee.

4. Hip Flexor Stretch

Tight hip flexors can affect how your knee moves while running. This stretch helps improve your stride and knee mechanics.

How to do it:

• Kneel on one leg.
• Move forward slowly while keeping your torso upright.
• Hold for 20 to 30 seconds.

Benefits: Improves stride and reduces stress on the knee.

5. Calf Stretch

This stretch improves foot movement and helps your knee move correctly while running.

How to do it:

• Stand facing a wall.
• Step one foot back and keep the heel on the floor.
• Lean forward slightly.
• Switch sides.

Benefits: Improves running mechanics and reduces impact on the body.

Extra Tips to Prevent Runner’s Knee

• Increase your running distance gradually.
• Replace your running shoes when they become worn out.
• Add strength training twice a week.
• Warm up properly with light movements and mobility drills.

When to See a Physiotherapist

If knee pain keeps returning or you notice swelling, clicking, or discomfort during daily activities, a physiotherapist can help identify the root cause.

A proper assessment of your gait, hip strength, and running form can make a big difference in preventing runner’s knee and keeping you pain-free.