Several stretches and strengthening exercises may help manage and prevent runner’s knee. Examples include clam shells, donkey kicks, and stretches that target the quads, hamstrings, and calves.
Patellofemoral syndrome, often referred to as runner’s knee, is an injury that can cause a dull, achy pain at the front of the knee and around the kneecap. It’s a common sports-related injury that often affects runners and cyclists.
Lower-body exercises that focus on stretching and strengthening the knees, hips, quadriceps, and hamstrings are an
Continue reading to discover 10 at-home exercises you can try, along with guidance on when to consult a physical therapist or doctor.
Before getting started
Some lower-body stretches and strengthening exercises could help treat and prevent runner’s knee. But it’s important to listen to your body and not push it too far, as this can worsen an injury.
When performing these exercises, control the movements. During the stretches, focus on your breathing to help deepen the stretch. While some discomfort is normal, stop immediately if you experience any sharp or severe pain.
Consider speaking with a physical therapist if you’re unsure which exercises to perform. They can help develop an exercise plan tailored to your individual needs.
Areas worked: quadriceps and hip flexor
- Stand upright.
- Reach behind your body to grab your left foot with your left hand. Bring your left heel up to your glutes, or as far as it doesn’t cause pain. You can use the wall or hold a friend’s shoulder for balance.
- Keep your left knee in close as you stretch.
- Hold for 15 to 30 seconds, then switch to the right leg.
Perform 2 to 3 sets on each side.
If this version causes discomfort in your knees, you can perform the stretch by lying on your belly and reaching behind you to touch your knee. You can also use a yoga strap or towel to gently bring your knee up to your glutes.
Areas worked: hip flexors, psoas
- Start in a split stance, with the left foot forward and the right leg back.
- Drop your back knee and tailbone slightly so they’re an inch closer to the floor while you tuck your pelvis forward.
- Maintain a neutral spine position. Don’t arch or round your back.
- Hold for 15 to 30 seconds, then repeat on the other side.
Perform 2 to 3 sets on each side.
Areas worked: quadriceps, hips
- Lie down on your back with one knee bent at a 90-degree angle and the other leg extended straight out on the floor.
- Using the extended leg, tighten up your quadriceps (thigh muscle) and raise the leg until it’s at a 45-degree angle.
- Hold your leg up for 2 seconds at this angle before slowly lowering it to the ground.
- Repeat 20 times, then switch legs.
Perform 2 to 3 sets on each leg.
Areas worked: calves, shins
- Stand facing a wall. Extend your arms so that your hands are pressed against the wall at a comfortable distance. Hands should be placed at eye level.
- Keep the heel of the leg with the injured knee flat on the ground.
- Move the other leg forward with the knee bent.
- Turn the unbent leg (the one with pain) slightly inward and slowly lean into the wall until you feel a stretch in the back of your calf muscle.
- Hold for 15 to 30 seconds.
- Stand back upright, then perform on the other side.
Perform 2 to 3 sets on each side.
Areas worked: glutes, quads
Equipment needed: box step or flight of stairs
- Place your left foot on the step.
- Lift your right leg in the air and hold for a second as your left leg straightens and tightens.
- Slowly lower the right leg back to the ground.
- Repeat 10 times, then switch legs, putting the right leg on the stair.
Perform 2 to 3 sets on each side leg.
Steps can be painful if you’re experiencing an injury. If this exercise irritates your knees, skip it. After you recover, this exercise can be a good way to strengthen your legs and glutes and reduce the risk of injury.
Areas worked: hips, glutes
- Lie on one side with your hips and knees bent and your feet stacked on top of one another.
- Slowly raise your top leg to the ceiling, keeping your heels in contact, forming a clam shape.
- Hold for 2 seconds, then lower the top leg slowly.
- Perform up to 15 reps. If it isn’t painful, switch sides and repeat.
Perform 2 to 3 sets on each side.
Areas worked: quads, glutes, and calves
- Begin standing with your back against a wall. Your heels should be around 6 inches in front of your hip bone, and your feet should be around shoulder-distance apart.
- Moving slowly, slide your back and hips down the wall until your knees are bent at a 45-degree angle.
- Hold this position for around 5 seconds, then stand back up.
- Repeat the slide 10 to 15 times.
Perform 2 to 3 sets.
Areas worked: glutes
- Start on a yoga mat, towel, or blanket on all fours, with arms straight, knees under hips, and shoulders over wrists.
- Slowly lift your left leg behind you and extend it toward the back of the mat. Raise it up to hip height and keep your foot flexed.
- Keeping your back flat, press your heel up toward the ceiling for a second, then lower it back to hip height
- Repeat 10 times on the left leg, then switch to the right.
Perform 2 to 3 sets on each side.
Areas worked: glutes, hips, upper legs
- Start standing, with your left leg crossed over your right.
- With your right hand raised over your head, slowly start to lean over to the right until you feel a stretch.
- Hold for 15 to 30 seconds.
- Switch legs and repeat.
Perform 2 to 3 times on each side.
Areas worked: hamstrings
- Lie on your back with your right leg extended in front of you.
- Bend your left leg. Wrap your hands around the back of your left thigh and slowly start to pull it toward you. You should feel the stretch in the back of your thigh.
- As you pull the leg close to you, try to straighten the knee as much as possible, with your heel flexed and pointing toward the ceiling.
- Hold stretch for 20 seconds, then switch legs.
Repeat 2 to 3 times on each leg.
Consider connecting with a primary care doctor or a physical therapist if you experience pain
- during or after exercise
- when walking up or down stairs
- when squatting
- when sitting for an extended period of time
A doctor will ask you about your lifestyle habits, medical history, and perform a physical examination of your knee. They may also ask you to perform exercises to determine whether the pain is due to patellofemoral syndrome.
In some cases, they may order imaging tests, such as MRI, X-ray, or ultrasound, to help determine the cause of knee pain and rule out other possible conditions, including ligament tears, osteoarthritis, or bone fractures.
It may not be possible to entirely prevent runner’s knee pain, but the following steps may help alleviate symptoms:
- Reduce high impact physical activity. Alternate running days with low impact activities, like weightlifting, swimming, and yoga.
- Gradually increase mileage and intensity. Running too many miles, too quickly, may lead to knee pain.
- Maintain a moderate weight. Having obesity or overweight may put additional stress on your knees during physical activity.
- Warm up before and cool down after every workout.
- Check your shoes. You may need shoes with additional support or orthotic inserts. Runners should also replace their shoes every 300 to 500 miles.
Recovery will depend on the severity of your injury and your management plan. Mild runner’s knee may get better after a few weeks with rest and an exercise program, while more severe cases may take months or years to heal.
An effective management plan for runner’s knee should include a combination of rest and gradual strengthening exercises for the lower body, along with stretching exercises. A physical therapist or doctor can help develop an appropriate treatment plan for you.
Yes, you can still exercise with runner’s knee. However, consider low impact activities like swimming, yoga, and weightlifting to help prevent exacerbating the injury.
Some people might experience pain while squatting with runner’s knee, but others won’t.
Try squatting with additional support, such as a chair or a wall, to see how your knee feels. If you don’t experience pain, try a body weight squat. You’re more likely to experience pain the lower you squat, so it’s important to find the spot that works for you.
Runner’s knee is a common condition affecting runners and athletes, but it can also occur in individuals who are not active.
An exercise program that focuses on lower body strength exercises and stretches is an effective way to help treat and manage runner’s knee.
Consider speaking with a doctor or physical therapist if your knee pain doesn’t go away after a few weeks. They can evaluate your symptoms to determine the underlying cause and develop an appropriate treatment plan.