8 Runner’s Knee Exercises and Stretches for Pain Relief

Runner's knee refers to pain around the kneecap or in the front of the knee. And, as the name implies, it's a common complaint for runners. Although it's often seen in athletes, nonathletes can also develop the condition.

Overuse often causes runner's knee or patellofemoral pain syndrome (PFPS). Activities like running, cycling, or jumping may stress your knees. 

Misalignment or abnormal tracking of your kneecap (patella) can also trigger PFPS. When you bend and straighten your knee, your kneecap moves along the trochlear groove on your thigh bone (femur). Genetics and muscle imbalances or weakness can push the patella to one side. So your knee won't stay inside the groove when you move it. This results in pain and irritation in the soft tissues surrounding your kneecap and at the front of the knee. 

Fortunately, runner's knee exercises can help. They've been shown to stabilize the knee and ease discomfort. 

What are the best stretches and exercises for runner's knee? 

The most effective runner's knee exercises should combine strengthening and stretching. 

Strengthening exercises should target knee, hip, and thigh muscles. This includes the quadriceps at the front of the thigh and the hip abductor and rotator muscles. People with runner's knee often have weakness in those areas. In one study, researchers compared rehabilitation exercises for runner's knee. Knee and hip-strengthening exercises helped resolve the condition faster than knee exercises alone.

Stretching can help keep the kneecap properly aligned. In doing so, it may ease pain and improve function. Stretches should target the hip flexors, quadriceps, and hamstrings at the back of the thigh. The moves can also work the tensor fasciae latae, which connects to the iliotibial band.

Talk to your healthcare provider or physical therapist before you try exercises for runner's knee. After you get approval, begin with a 5- to 10-minute warm-up. It should include a brisk walk or dynamic stretches. Follow up with strengthening exercises. And end with passive stretches. 

Here are a few stretches you can try.

1. Three-way leg raise

The three-way leg raise can strengthen the muscles surrounding your hip and knee muscles. You can also use an ankle weight to increase the intensity. 

• Step 1: Lie on your back with your right leg bent up and your left leg extended straight. Engage your core to keep your back flat. 

• Step 2: Lift your leg until your left knee is even with your bent knee. Hold for 5 to 10 seconds before lowering your leg. 

• Step 3: Repeat 10 to 12 times before switching to the other leg. 

• Step 4: Next, lie on your side with your bottom leg bent and your top leg straight.

• Step 5: Lift your top leg toward the ceiling. Hold for a few seconds, and lower your leg to the starting position. Be careful not to shift or lean backward.

• Step 6: Repeat 10 to 12 times before switching sides. 

• Step 7: Lie on your stomach with your legs straight and the tips of your toes touching the floor. You can put a pillow under your pelvis to keep your back neutral. 

• Step 8: Squeeze your glutes as you lift one leg about 6 inches, and hold for 5 to 10 seconds. 

• Step 9: Repeat 10 to 12 times. Repeat on the other leg.

2.  Wall sit

The wall sit exercise targets the quadriceps muscle at the front of your thigh.

• Step 1: Stand with your back against a wall and your feet several inches away from the wall. Keep your feet shoulder-width apart.

• Step 2: Cross your arms in front of you or place your arms folded in front or on your hips.

• Step 3: Slide your back down the wall until your thighs are at a 90-degree angle or parallel to the floor. Make sure your back is against the wall and your knees aren't in front of your toes. If they are, walk your feet out a bit farther.

• Step 4: Hold for 20 to 30 seconds before you return to standing. You can gradually work your way up to holding this position for 1 minute.

• Step 5: Repeat three times.

3. Clamshell 

The clamshell exercise may strengthen your hip abductors and external rotator muscles. If it feels too easy, place a resistance band around your knees above your knee joint.

• Step 1: Lie on your side with your head resting on one arm and your legs bent at a 90-degree angle. Keep your hips, knees, and ankles stacked. You can put one hand on the floor before you to stay stable. 

• Step 2: Engage your core and keep your feet together as you lift your top knee. Don't let your body move backward. You can also do it with your back against a wall to keep your body straight.

• Step 3: Hold for a few seconds before returning to the starting position. 

• Step 4: Repeat 10 to 20 times on each side. 

4. Step-up plus

With the step-up plus exercise, you work both legs at the same time. The move engages the gluteal and quadriceps muscles. If it hurts your knee, use a shorter step or wait until your knee heals to practice it. 

• Step 1: Stand a few inches in front of an exercise step with your feet hip-width apart. You should have something stable nearby to hold onto for balance.

• Step 2: Step up with your right foot.

• Step 3: Straighten your right knee as you lift your left leg until your thigh is parallel to the floor.

• Step 4: Keep your right leg on the step and bend your right knee as you lower your left foot back to the floor. 

• Step 5: Repeat the move 10 to 20 times. Do 2 to 3 sets.

5. Fire hydrant

The fire hydrant is a core-strengthener that works the hip abductors or outer glutes that help stabilize your pelvis. You can also place a resistance band above the knees for added intensity.

• Step 1: Start on all fours, with your hands below your shoulders and your knees under your hips.

• Step 2: Keeping your knee bent as you lift one leg to the side as high as possible without turning your trunk.

• Step 3: Hold for a few seconds before lowering your leg. 

• Step 4: Repeat 10 to 20 times. Do 2 to 3 sets and then repeat on the other leg.

6. Hamstring stretch with a resistance band

This hamstring stretch is an important part of treating your knee. Tight hamstrings can increase pressure on the kneecap when your knee is bent. 

• Step 1: Lie on your back with your left knee bent and your right leg extended. Place a resistance band around the ball of your right foot, holding the ends of the band in each hand. 

• Step 2: Lift your right leg toward the ceiling as high as you can. Gently pull the resistance band, moving your toes toward your body. You should feel a stretch along the back of your leg.

• Step 3: Keep pulling until you feel a stretch but no sharp pain.

• Step 4: Hold for 60 to 90 seconds before relaxing. 

• Step 5: Repeat 2 to 3 times, and switch to the other leg.

7. Standing IT band stretch 

The IT band is a dense connective tissue that runs from the side of the hip to the thigh. Although the IT band doesn't stretch much, this IT band stretch may improve flexibility in the tensor fascia latae, a hip muscle attached to the IT band. 

• Step 1: Stand up straight with your hands on your waist.

• Step 2: Cross your right leg behind your left, keeping both feet flat on the floor. They should be about shoulder-width apart.

• Step 3: Lean your weight into your left side, and raise your arm over your head. You should feel a stretch along the right outer thigh. If you don't feel it, several other IT band stretches may help. 

• Step 4: Hold for 60 to 90 seconds. 

• Step 5: Repeat 2 to 3 times and switch to the other side. 

8. Standing hip flexor stretch

This hip flexor stretch lengthens the muscle at the front of your hip. It often tightens if you sit for prolonged periods. Tight hip flexors can compress the kneecap, causing pain and inflammation. 

• Step 1: Stand tall next to a chair or other surface you can hold onto for stability.

• Step 2: Step your right foot forward in a lunge position. Keep your back straight, your toes pointed forward, and your feet flat on the ground, and squeeze your glutes. 

• Step 3: Hold for 60 to 90 seconds. You should feel the stretch along the front of your thigh.

• Step 4: Repeat on the other side.

Should you stop exercising if your runner’s knee flares up?

You shouldn't stop exercising altogether if you have runner's knee. But you will need to make some changes to give your knee time to heal. This includes avoiding aggravating activities, such as: 

• Running, especially on hills or for long distances

• Hiking mountains and hills

• Cycling on hills or by using high gears

• Climbing stairs

• Staying in a squatted position

• Heavy lifting

In the meantime, you can continue exercising by doing low-impact activities like walking or swimming, as long as it's pain-free. When your knee heals, gradually return to your regular fitness plan. 

How do you prevent runner’s knee?

Whether you are trying to prevent a recurrence of runner's knee or stop it from developing in the first place, these prevention tips can help. 

• Add runner's knee exercises to your workout routine. 

• Increase your training intensity and duration gradually. 

• Take adequate rest days.

• Wear supportive shoes for your sport or exercise and replace them regularly. 

• Prioritize proper exercise or running form to avoid injury. 

• Consider foot orthotics, especially if your feet overpronate or roll inward as you walk. This may provide temporary relief from runner's knee pain.

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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