Exercises For Injuries

6 Knee Exercises for Runner’s Knee: Stretches, Strength, and Pain Relief

Runner’s knee, or Patellofemoral Pain Syndrome, is just what it sounds like—knee pain that stems from the patella (kneecap) to the femur (thigh bone). It’s common among runners—especially competitive ones—and also affects athletes who take part in high-impact activities like running and soccer.

These sports can strain the knee joint, especially if the muscles and tendons around it aren’t strong enough. While sometimes minor, runner’s knee can be a significant reason for stopping running and may even require surgery.

The term “runner’s knee” [1] refers to a condition where the underside of he kneecap rubs against the femur, particularly when running or walking. This friction can cause tenderness, swelling, and pain, sometimes triggered by sudden changes in activity, running too many miles, or being a heavier person.

Other causes include chondromalacia, meniscal tears, or simple overuse. Whether you’re new to running or a seasoned competitor, what you eat and how you move are major factors in preventing knee pain.

Yesterday, I looked at new research on patellofemoral pain syndrome (PFPS).

Today, I’m sharing an effective exercise program for PFPS [2] or runner’s knee—so you can keep training without pain.

Below are runner’s knee stretches and knee strengthening exercises you can start right away. Each exercise in the research program is supervised by a physical therapist, but you can perform them at home.

Tip: Always stop if you feel sharp pain, and keep your injured knee safe by adjusting the range of motion.

1. Warm-Up (5 minutes)

Warm-Up (5-Minutes)

2. Standing Quad Stretch

3. Hamstring Stretch

4. Hip Flexor Stretch (Split Stance)

5. Wall Slide (Strengthening)

6. Straight Leg Raise

According to Dr. Jordan Metzl, MD, a sports medicine physician at the Hospital for Special Surgery in New York, “For runner’s knee, strengthening the quadriceps, glutes, and hip stabilizers is essential. Many runners focus only on mileage and speed, but targeted knee strengthening exercises help control how the kneecap tracks during running. This reduces stress on the knee joint and lowers the risk of flare-ups—especially for those logging too many miles or returning from injury.”

Why This Works

A 6-week supervised exercise program like this one improves strength, flexibility, and knee stability. Research shows participants experienced less pain both at rest and during activity, along with better overall knee function, compared to those who only rested.

Progress comes from combining:

Final Takeaway

Having a physical therapist or coach guide your runner’s knee [3] rehab ensures you’re progressing safely. Focus on consistent practice, protect your injured knee, and adjust exercises to avoid causing pain.

With patience, runner’s knee stretches and strengthening exercises can help you get back on the track pain-free.

I have found one program on runners’ knee, or patellofemoral pain syndrome, which I like and think will help you. Check out this Patellofemoral Syndrome Solution now!

FAQs

What is runner’s knee, and how is it different from other knee injuries?

Runner’s knee—also called patellofemoral pain syndrome—is pain around or behind the kneecap, often caused by overuse, muscle imbalance, or improper tracking of the kneecap. Unlike ligament tears or meniscus injuries, it’s usually not a structural tear but a tracking and alignment issue.

Can I still run if I have runner’s knee?

It depends on the pain level. Mild discomfort may improve with modified training, low-impact cross-training, and proper stretching. If running causes pain beyond mild soreness, rest and focus on treatment options like physical therapy first.

How long does it take to recover from runner’s knee?

Recovery can take a few weeks to several months, depending on severity, consistency with rehab exercises, and whether aggravating activities are avoided.

What are the best runner’s knee stretches?

Runners knee stretches include the standing quad stretch, hamstring stretch, hip flexor stretch, and iliotibial band stretches. All should be done gently, holding each for 20–30 seconds, without forcing the injured knee.

When should I see a doctor or physical therapist?

If pain persists for more than 2–3 weeks despite rest and exercises, worsens during daily activities, or is accompanied by swelling or instability, consult a physical therapist or sports medicine doctor for assessment.


1. Pretorius, D. M., Noakes, T. D., Irving, G., & Allerton, K. (1986). Runner’s Knee: What Is It and How Effective Is Conservative Management? The Physician and Sportsmedicine, 14(12), 71–81. https://doi.org/10.1080/00913847.1986.11716463

2. Petersen, W., Ellermann, A., Gösele-Koppenburg, A., Best, R., Rembitzki, I. V., Brüggemann, G.-P., & Liebau, C. (2013). Patellofemoral Pain Syndrome. Knee Surgery, Sports Traumatology, Arthroscopy, 22(10), 2264–2274. https://doi.org/10.1007/s00167-013-2759-6

3. Rubin, B. D., & H. Royer Collins. (1980). Runner’s Knee. The Physician and Sportsmedicine, 8(6), 47–58. https://doi.org/10.1080/00913847.1980.11948616

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