Top 3 Exercises to Keep your Knees Pain-free

I want to wish everyone from USA a happy Thanksgiving. Enjoy the day with your family and friends.

Thanksgiving Celebration Tradition Family Dinner Concept

Today, I will share a few pain relief exercises for runner’s knee. 

Enjoy the exercises! Happy Thanksgiving Day!


In today’s video, I wanted to go through the top 3 knee pain relief exercises for runner’s knee.

Top 3 Knee Pain Relief Exercises for Runner’s Knee

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1- Foam Rolling Out The Quads

Foam roll out the right quads going from the hip, rolling through the main belly of the quad, going to just above the knee and then rolling through in smooth controlled movement.


Foam Rolling Out The Quads

Perform 1 set of 5 reps, moving down and up the quad in 1 rep in a smooth controlled movement with an intensity that depends on how much body weight you put into it. The more body weight you put into that foam roller, the deeper the massage. Do not overdo it because you will irritate the quadriceps, which will lead to more knee pain.

#2- Lying Down Quad Stretch

Lie on your side. Stretch out the left knee. Stacked up when it comes to hips and shoulders. Tighten up the abdominal area, bend the knee and bring the leg back. You should feel a stretch in the quads and also probably in the hip flexors and you might feel it in your iliotibial band as well.


Lying Down Quad Stretch

A lot of times, with runner’s knee, it is difficult to do typical quad stretches that you find, and I find this one works.

Perform 1 set of 2 reps, holding the stretch for 20 seconds, looking for a light stretch.

Note: With all the exercise do a alternate back and forth. So the 1st one the quads foam rolling, do it on the right side. After doing one set, do on the left. The reason is because you wanted to balance the body. Also even if the pain is just on one side, it will work well when it comes to preventing an injury on that pain-free side. This also gives the painful side a little bit of a break from the exercises. So you might be doing a whole bunch of exercises to help with your knee pain but you are not giving your knee a rest to recover when it comes to what you put it through.

#3- Hip Drop

Stand on one leg. Bend in the knees. Drop the hip out and then go back up straightening the knees, squaring up with the hip.


Hip Drop

With this one, we are working on the hip. A lot of times, the root cause of runner’s knee is a hip issue which oftentimes involves stability, strength, endurance and activation in the muscles of the hip. So this hip drop exercise works well.

Most of the time, we tend to stand on one leg with our movements  (walk or run) as opposed to squat where you are standing on both legs evenly, so we wanted to replicate that.

Perform 1 set of 5 reps on each side, in a smooth controlled movement, holding a good stop of 1-2 seconds at the end position.

Give those 3 exercises a go to help when it comes to knee pain relief for runner’s knee.

If you are suffering from any kind of knee discomfort and want to permanently eliminate knee soreness, then click here to check out the Fix My Knee Pain program here.

Take care!

Rick Kaselj, MS