Runner’s Knee Exercises: 5 Minute Knee Strengthening Routine (TO RUN PAIN FREE)

Check out these Runner's Knee Exercises from sports injury specialist James Dunne. This ten minute routine of stretches and exercises for Runner's Knee will help you recover from this common problem and get back to training.
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Ok, so if you’re currently struggling with knee pain when you run, the first thing I have to mention is that you need to get it checked out.
There are a number of different potential causes for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to Patella Tendinopathy and Meniscal Cartilage tears, just to name a few…
You need to know what you’re dealing with before you can effectively correct the problem!
So in this video I want to share three simple exercises with you, that will help with the most common causes of knee pain in runners.
QUAD STRETCH
One common trait I see in runners who present with classic runner’s knee - patellofemoral pain - or ITB syndrome is tightness in the quads muscles of the front of the thigh.
Tight quads can create imbalances around the patella (the knee cap) and increase forces experienced by the patellofemoral joint of the knee.
This simple side-lying quads stretch is an easy way to work on reducing this tightness.
Lay on your side and slightly bend your bottom leg to create a more stable base. From there reach back and grab the ankle of your top leg and pull your foot towards your butt.
Once you can feel this stretch, keep your thighs parallel and hold the position for 30 seconds 3 times each side.
GLUTE ACTIVATION
You’ve probably heard it before, but many of us runners need to learn to use our butt muscles more!
The glutes are so important not just as hip extensors, but also in their role of providing hip stability. If a runner isn’t good at stabilising their standing hip, the knee is usually the joint that pays the price.
To begin with, lay on your back with your heels positioned close to your butt and your knees close together.
With a resistance band placed around your knees, push down through your heels and clench your butt as you raise your hips into a bridge position.
Once at the top of the bridge, pull your knees apart against the resistance of the band.
You should feel the muscles around the sides and back of your hips working hard here!
Hold that 'knees apart' position for a slow count of 5 and repeat this for 10 repetitions.
Do this once through to begin with, and over time you can build to 2-3 sets each session.
KNEE DIPS FRONT & BACK
So it’s all well and good working on quads mobility and engagement of key muscle groups such as those glutes. But one vital piece in the knee rehab puzzle is teaching your body to improve control of the knee dynamically when standing on one leg, just as we would be when running.
This simple exercise achieves just that.
Standing on one leg on a raised platform, first reach forwards with the swinging leg and touch your heel on the ground in front of you, then slowly reach back and touch your toe on the ground behind you.
This movement of once back and forth constitutes one repetition.
You should be aiming to perform 3 sets of 10 reps on each side.
The key here is balance and control. You’ll be working hard around the hip and ankle to provide stability for the knee. Many runners will feel the knee drifting inwards towards the typical ‘knock-kneed’ position. We want to avoid this!
You may well find it helpful to perform this exercise in front of a mirror to monitor the position of your knee throughout the movement.
I hope you’ve found these exercises helpful. Give them a go at home, and remember - if it hurts - stop!
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TWITTER: / kineticrev
FACEBOOK: / kineticrev
INSTAGRAM: / kineticrev
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: kinetic-revolution.com
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[@JamesDunne]

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[@Evan-hq5dt]

I couldnt watch this video because I felt like this guy was looking at my soul.

[@littlestarbisguerreroeruim6582]

Evan Strater gayyyy

[@bridodonnell6698]

Yes

[@JohnHarris-ri4ev]

That made me laugh more than it should have

[@juvenilegolden]

Evan Strater exactly what I was gonna write lol

[@malemodel4]

Evan Strater king comment

[@sunshinenrainbows4053]

Thank you. I appreciate that you offered two simple, effective, exercises that won't take too long rather then overwhelming us with a plethora of options.

[@mangeshdevalapurkar5283]

You invest so much of your time to make such nice videos which are very helpful. I like your videos as they are short , specific and a lot of clarity, so easy to understand. Thanks a lot!

[@alantay9409]

Excellent tips! Thanks for sharing.

[@strgyn]

EXCELLENT find! I am having sudden knee pain after a year of running. X-rays showed nothing and runners say "its a strength issue".

[@broderickarmbrister7674]

Thank you for this!

[@danturley2016]

thank you for a well delivered informed presentation that was totally non threatening

[@TounInTheHole]

great video, but next time maybe you could put the camera even closer to your face, i think this was not close enough :D

[@khushalsurwade4891]

😂😂😂

[@jadew.1472]

LOL you really went after him like that 🤣

[@kenji.man504]

🤣🤣🤣

[@LUMIGOCHA]

Thought 2:52 was close enough though

[@elizabethmartinez7198]

😂😂💀

[@a4creations143]

Thank you so much. It's working

[@kevinhong2626]

great video, thanks a lot

[@vincentaurelius2390]

Thanks, James. Very useful information that made a difference in my recovery. -Vincent, NYC

[@ppopa_022]

great video thanks

[@brightindigoblue]

Thanks after the first stretch my knees already feel better. I was stretching before. But I don;t think I was doing it right!

[@ayeshanadaf337]

It is very useful and really it works

[@glenroyforde337]

Nice vid to the point

[@JulienNeel]

Your videos are great, to the point and clear. They've helped me a lot over the past year with my running, particularly my posture and breathing these past few months. Thank you!

[@JamesDunne]

+A Cappella Trudbol (Julien Neel) Thanks Julien!

[@thankfulandgrateful5129]

Very informative video, should this be done everyday?

[@v.s.2868]

Thank you so much! 👍😉🍀

[@JamesDunne]

You're welcome. Hope it helps :)

[@Raaczhd]

Hey James, great video. I've been struggling with knee pain for just over 6 months now and just got diagnosed with a runners knee. The thing is that my knee also hurts if i take a break from any sport activities. So my knee hurts 24/7 basically. Is this normal for a runners knee or should i get another diagnose?

[@Thebestkneebracespage]

Great info. Thanks for sharing.

[@JamesDunne]

+The Best Knee Braces Thanks! No problem 😃

[@mudhoney99999]

James Dunne v

[@josemanuelleon8390]

Great exercises, thanks!

[@RickMartinYouTube]

thanks James - don't really have a big problem w/ knee pain, but feel a nagging ache, especially going up stairs.

[@apolyedapolyed7524]

Good video.

[@gauravsolanki3900]

When to do these exercises before or after running or at any time

[@vijayroshan8796]

Super video

[@AdamHaesler]

great ideas. not having issues at the moment but worth adding to my workout.

[@JamesDunne]

+Adam Haesler Good plan Adam! Prevention is certainly better than cure 👍

[@workout.7600]

1. (1:14) side lying quad stretch (hold for 30 secs 3 times on each leg) 2. (2:05) Resisted glute bridge

[@juleskirk5993]

I have runners knee and I'm 11.. these help :)

[@johnharper2721]

These are good exercises....another thing that has been helping me is using a hemp symmetry CBD infused knee compression sleeve. It has worked wonders for my knee pain!

[@mmgibson1]

Going to try #3 and see if it helps. I've had runner's knee on the left side in particular so bad it felt like someone was attempting to pry off my kneecap with a screwdriver, so now I'm cautious about anything that feels wrong in there. Lately I've been having trouble with that knee during the rest of the day getting it to work right when I am walking or going down the stairs, and (once I get warmed up) I've also added some extra speed during my workouts over the last couple of weeks, so it might not be very happy about that. The right one doesn't seem to pester me as much but it never hurts (or actually sometimes it does hurt a bit while it's helping, whatever....) to strengthen that one as well.

[@RS-kt6is]

So how did you do? I need to start doing this, I can barely walk after running, soccer or even jumping around at a concert. In particular, stairs give me nightmares. And it's my left knee, the one I don't usually use at football so intensively, and probably the muscles are not as tough?

[@0GodJudges0]

Radu Savutiu arch supports also help a lot, if you have flat feet. It plays a roll in the knee position. Won’t solve the problem, but it helps me walk a lot longer before the pain kicks in

[@stevenclarke1889]

Have a video on knee excerises as my knee caps have gone inwards thanks

[@sohnikudi7876]

Me too

[@kbmc9462]

does this also help jumpers knee

[@EvilSamiad]

Zoom is a little intense!

[@terrychavez5518]

Thank you for that tip!

[@KhanhLe-gs5ou]

thank you, i hope these exercise will help me recover my knee, huhu. so worried :( this video also helps me to learn english. because alot of vocabulary that i dont know. thank you

[@emanuelgarcia7397]

Are these done before work after workouts

[@PARKCIRCUSFOOTBALLCLUB]

how to recover fro getting hit from a bad football tackle ???

[@tharangrg]

Excellent

[@KristianRundberg-ig9te]

Should I be doing this the day after I run and feel abit pain?

[@lemonlime1713]

nice routine,, i'm gonna try that. i though you were jason segel at first though.

[@SwolShark]

If I sucked on the heel and toes taps on the leg with runners knee. What would be the cause most likely? Is that a quad or hip issue?

[@BBT-AMAN]

Sir in my knee gap is small in bones Bones touch each other a small place .I need help

[@exerciserelax8719]

My knee starts to hurt (on the weight-bearing leg) when I do the heel-touch movement on the last exercise. What does this mean, and is there a way to modify it or an alternate exercise I can do? Thanks.

[@AbhishekSINGH-dk9td]

I think , just slowdown the movement and focus on engaging muscle every second by Focusing

[@thewalkingtrade2678]

Don't understand why you don't have more subscribers. +1 with myself :)

[@JamesDunne]

+The Walking Trade Thanks!

[@suyashchougule5358]

I play football daily, sometimes on alternate day. but since 5 days after playing for 15 mins my both knees start paining while sprinting in the game! But it stops paining as soon as I stop running. It has never happened me before . I am 21. is this a RUNNER'S KNEE ??

[@jameswalling1691]

Hi I'm 14 and am experiencing huge pain under my knee cap and in my ankle I have been to the doctor but they can't tell me what's wrong I've had this for over a year and it has got to the point that I can't run at all when i start to run my leg like wobbles and falls from underneath me due to pain. I don't know what to do I miss sports

[@glendarohrbaugh2039]

SSSsAaaaaaaaaaaaaaaasaaadaaaaaaasddgdadadadaday

[@eprix3895]

Has it gotten better if so howd you do it

[@swanseawales1979]

Good advice and top camera work

[@user-qz3io8dw3f]

Thanks lewandowski 🤩

[@sugu5996]

Supeer video

[@shirishasanthosh]

Hi James , I do not have the knee pain during the run. I have it after it. Only when I walk upstairs and downstairs. What should I do? I also have on and off shin splints

[@Sh0n0]

Just do it

[@funfactsexplorer403]

I don't think I can do the last one 🤭🤭👀👀😭😭 I might start doing it on a lower platform or even start from the floor n slowly move higher

[@capybara1996]

m suffering from runners knee, can I do these exercises?

[@raftaarsingh2083]

Shilpa Adhya ... Hello my Indian mate ☺️....... no take rest and use ice treatment over pain area .. when you get fully recover only after that try these exercise

[@mohammednawaz7748]

its been 2 years since i stopped running and the knee pain nas grounded me, i am confused as hell, my second love after my girlfriend was running and i loved it eachtime i pushed myself, now i am just a lazy man at home, i need help someone help me.

[@ssingh546]

go to the doctors and ask for physio? I had plantar fasciitis due to running wrongly. Ive started running again after 2 years because I was told that I had developed chronic pain. Google this and ask ur doctor about it.

[@mohammednawaz7748]

+S Singh thanks mate

[@lucyking1213]

Plantar fasciitis is easy to fix. Do a you tube search. It happens cause of the pronation caused by a weak posterior tibialis, then the PF contracts at night when you sleep. Fix by rubbing to warm up before you get out of bed and do the coin exercise on you tube to build up the posterior tibialis or running barefoot on the grass re-strengthens the muscles, work into it, don't start a marathon on the first day.

[@teenatr6259]

I am facing same I have got runners knee due to wrong running

[@kamotekarl1920]

Marshall Eriksen

[@MrDracorage]

he's staring into my soul.

[@JamesDunne]

👀

[@Mrs.Mike...]

💙 💚 💛 💖 💜

[@WantDemPoints]

Hey guys has Someone the same problem: when I'm doing the first stretch I'm triggering the pain at the outside of my knee. It makes things worse. What can it be?

[@exerciseaccount1021]

My leg is so weird I can't tell if my knees are going in in the final exercise or not... Maybe this is the cause of my knee issues :/

[@brobinson555]

My soul has been invaded lol

[@faith]

My man James lookin like Marshall Eriksen from "How I Met Your Mother"

[@mwclips9858]

Lol I started taking running serious, first it was my calves, being extremely sore then my lungs burning when I run, now my knees lol I'm just trynna lode some weight bruh😭💀

[@Jvzz_]

I have runners knee even tho I don’t even run

[@Dina-ky1ny]

Moving your knees a lot can also cause it.

[@dotesnstuff6332]

I can't bend my knee like tht at the end

[@MissKimberlyJoy]

For me, it's carrying around my 30-pound 10-month old. He weighs more than my 3 year old 😆

[@whyyousalty9186]

I have this and I don't even run

[@kylepeter6862]

Stop yelling at me 😭

[@cchelsoi]

Can you get in a little closer on the guys face please, I think I missed counting all the hairs on his face!

[@mckenzieshadle3610]

Stop making fun of someone

[@Sujita14]

I have a 5k in three days

[@fivenodes]

This video could be just as effective in 90 seconds

[@Liam-tw1dz]

You're too far away, I can barely see you!! Thanks though

[@JamesDunne]

😂

[@brownstar45]

🤣🤣🤣🤣🤣 I spat out my drink

[@itzelheruiz9139]

ily sm but you should get the camera a little farther from your face. i literally love you sm but its a little unsettling lmao. thanks for healing my knee pain though

[@clarence-theregularcat7708]

that close up is too close

[@namanawasthi5]

Start swimming 🏊🏊 it will automatically fade away

[@thewat668]

Best exercise is to go to the gym work and do leg workouts

[@oliverbanter1865]

Yay Gerard from Peep Show isn't dead after all!

[@Kielyism]

I think you're too far away from the camera 😂

[@Samirtouf]

You look 10 and 30 at the same time

[@gazgerrard1988]

Dali Samir Tewfik lol wtf

[@nandhutp]

Blinkkkkkk...

[@MrBuffaloGr]

if u have to go to the doctor first, and then he'll give you exercises, what is the point of watching this video ?

[@Jon-br2db]

instead of showing off displaying your face try to show the figures of what u r talking about it will help ppl understanding u better!

[@0GodJudges0]

Am I the only one having a hard one balancing on the last exercise? Maybe I’m doing them too slowly.

[@PARKCIRCUSFOOTBALLCLUB]

are you a sorts ??? specualist ??

[@mohammednawaz7748]

this guy charges money, just like others they attract you to a help seeking path and at the end they have a subscription with money. anyway ill go to the hospital

[@mcclausky]

Too much zoom on your face. It's annoying.

[@Ichibu]

This guy talks way too much. I wanted a workout, not a lecture