Straight Leg Raises

• Purpose: Strengthens the quadriceps without placing stress on the knee joint.
• How-To:
  • Lie flat on your back with one leg bent and the other straight.
  • Tighten the muscles in your straight leg and lift it to the height of the bent knee.
  • Hold for 2–3 seconds, then slowly lower the leg. Repeat 10–15 times per leg.

• Why It Works for Runner's Knee:
• Strengthens the quadriceps to support the knee.
• Improves joint stability without bending the knee.
• Reduces stress on the patellofemoral joint

Mini Squats

• Purpose: Builds strength in key knee-supporting muscles while avoiding excessive stress.
• How-To:
  • Stand with feet shoulder-width apart, near a chair or wall for balance.
  • Slowly squat down to about a 45-degree angle, keeping your knees aligned over your toes.
  • Hold for 1–2 seconds, then return to standing. Repeat 10–15 times.

• Why It Works for Runner's Knee:
  • Strengthens the quadriceps, hamstrings, and glutes.
  • Helps stabilize the knee joint during movement.
  • Promotes proper alignment to reduce knee strain.

Clamshells

• Purpose: Strengthens hip muscles to improve knee alignment and stability.
• How-To:
  • Lie on your side with knees bent at a 90-degree angle.
  • Keeping your feet together, lift the top knee as high as possible without moving your pelvis.
  • Lower the knee slowly. Repeat 10–15 times per side.

• Why It Works for Runner's Knee:
  • Targets the gluteus medius for better hip stability.
  • Prevents inward knee movement that strains the joint.
  • Enhances overall leg alignment during activities.

Step-Ups

• Purpose: Strengthens lower-body muscles while mimicking functional movements.
• How-To:
  • Stand in front of a sturdy step or platform.
  • Step onto the platform with one foot, driving through your heel to bring the other foot up.
  • Step back down with the same foot and repeat. Perform 10–12 reps per leg.

• Why It Works for Runner's Knee:
  • Builds strength in the quadriceps, glutes, and calves.
  • Encourages proper knee tracking over the toes.
  • Improves balance and stability in functional movement.

Quadriceps Stretch

• Purpose: Relieves tightness in the thigh muscles to reduce stress on the knee.
• How-To:
  • Stand on one leg, holding onto a wall or chair for support.
  • Pull the opposite foot toward your glutes, keeping your knees close together.
  • Hold for 20–30 seconds, then switch sides.

• Why It Works for Runner's Knee:
  • Loosens tight quadriceps that can pull on the kneecap.
  • Improves flexibility and joint movement.
  • Reduces strain on the patellofemoral joint.

Hamstring Stretch

• Purpose: Reduces tension in the back of the thigh to improve knee alignment.
• How-To:
  • Sit on the floor with one leg extended and the other bent.
  • Reach toward the toes of the extended leg while keeping your back straight.
  • Hold for 20–30 seconds, then switch legs.

• Why It Works for Runner's Knee:
  • Loosens tight hamstrings that can pull the knee out of alignment.
  • Enhances flexibility and joint mobility.
  • Helps balance muscle tension around the knee.

Calf Stretch

• Purpose: Eases tension in the lower leg to reduce stress on the knee.
• How-To:
  • Stand facing a wall, placing your hands on it for support.
  • Step one foot back, keeping it straight, while bending the front knee.
  • Press the back heel into the floor and hold for 20–30 seconds. Switch legs.

• Why It Works for Runner's Knee:
  • Loosens tight calves to improve shock absorption.
  • Enhances lower leg alignment during activity.
  • Reduces stress transmitted to the knee joint.

Single-Leg Balance

• Purpose: Enhances knee stability and improves proprioception.
• How-To:
  • Stand on one leg with your hands on your hips or out for balance.
  • Hold for 20–30 seconds, gradually increasing the time as your balance improves.
  • For added difficulty, try closing your eyes or standing on a soft surface.

• Why It Works for Runner's Knee:
  • Strengthens stabilizing muscles around the knee and ankle.
  • Improves body awareness and balance.
  • Reduces improper knee alignment during movement.

Side-Lying Leg Lifts

• Purpose: Strengthens outer thigh muscles for improved knee tracking.
• How-To:
  • Lie on your side with your legs straight.
  • Lift the top leg slowly, keeping it in line with your body.
  • Lower it back down without letting it rest. Repeat 10–15 times per side.

• Why It Works for Runner's Knee:
  • Strengthens the outer thigh to stabilize the knee.
  • Reduces lateral instability.
  • Improves overall knee alignment during movement.

IT Band Foam Rolling

• Purpose: Relieves tension in the iliotibial band to reduce knee strain.
• How-To:
  • Lie on your side with a foam roller under the outer thigh.
  • Roll slowly from your hip to just above the knee, pausing on tight spots.
  • Perform for 1–2 minutes per side.

• Why It Works for Runner's Knee:
  • Loosens the IT band, which can pull on the knee.
  • Improves flexibility and reduces friction around the knee joint.
  • Enhances mobility for smoother movement patterns.