15 Minute Knee Rehab Routine For Runners (Get Rid Of Knee Pain For Good)

Runner’s knee is a global term used to describe pain in and around the patellofemoral joint and surrounding tissues. It typically presents as a dull, aching type of pain that gets worse with activity and ceases with rest.
Overuse, muscle imbalances, and improper loading typically combine to create irritation and inflammation in the structures surrounding the patellofemoral joint. The patella can be pulled out of alignment from tight or weak supporting muscles, the bursae (fluid-filled sacs that act like shock absorbers) can become swollen, and poor running form can all contribute, as well.
Because of the multi-faceted nature of runner’s knee, the root of the problem can be hard to pinpoint. However, addressing some of the common culprits in a systematic way is a good approach to treatment and eventual recovery. Strengthening and mobilizing the muscles that support the knee through runner’s knee exercises is a great place to start.
This routine is from the 6 week Dynamic Runner Knee Function and Rehab Program. This program is designed to:
- Teach you about the causes of typical knee pain and ways to avoid them through the proper exercises.
- Change how the patella moves and therefore reduce the force that goes into it to prevent pain and potential injury.
- Strengthen the underused supporting muscle groups to encourage proper alignment of the knee.
- Increase flexibility in overused muscles for more mobility in the knee joint allowing for more comfort while running.
- Strengthen and stabilize your knees so you can take your running to the next level.
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