Run Again: 5 Proven Exercises to Beat Runner's Knee

Like many runners, I’ve always relied on mental strength to overcome physical discomfort. A great playlist can help you ignore that annoying side stitch or knee ache. However, last month, my body reminded me that pushing too hard isn’t always the best strategy. I ended up re-triggering my lower back pain and gave myself a bad case of runner's knee during what should have been a routine tempo run.

Due to these unexpected injuries, I had to pause my running routine for July and most of August, which are my favorite months for outdoor runs. Even though I tried low-impact cardio workouts, the pain didn’t go away and sometimes even showed up during these exercises. It became clear that I needed a different approach to address my persistent aches.

Determined to get back on track, I decided to sign up for physical therapy. Over the course of a month, dedicated sessions helped me understand the root causes of my pain. My therapist guided me through specific exercises designed to strengthen my muscles and improve my overall mobility, setting the foundation for a full recovery.

One of the first exercises I tackled was hamstring stretching. My therapist was surprised to learn that I hadn’t been stretching before or after runs. Using a stretch strap, I began incorporating hamstring stretches into my routine, which helped prevent future injuries and increased my overall flexibility. This simple addition made a significant difference in my running performance.

Step-ups quickly became a favorite exercise in my recovery plan. Performing three sets of 30 step-ups each therapy session helped strengthen my leg muscles effectively. I used a sturdy plyo box at home to ensure consistency and safety, which paved the way for stronger, more resilient legs ready to handle the demands of running.

Deadbugs were another essential part of my workout routine. Although I wasn’t a big fan of ab exercises, my therapist emphasized the importance of a strong core to prevent lower back pain. By regularly performing deadbugs, I built a solid foundation of core strength, which not only reduced my pain but also improved my overall running posture.

Bird dogs quickly became my new favorite exercise. This move involves extending opposite arms and legs while maintaining a stable core, which significantly improved my posture and balance. I enjoyed doing them on a yoga mat, and sometimes with a medicine ball for added challenge. Incorporating bird dogs into my routine made a noticeable difference in how I moved both on and off the track.

To strengthen the muscles around my knees, I included single leg extensions using ankle weights in my workouts. Even with lighter weights, performing slow reps made a big impact. By focusing on controlled movements and avoiding momentum, I effectively built the strength needed to protect my knees during runs. This exercise became a crucial part of my regimen to ensure long-term knee health.

After a month of dedicated physical therapy and consistent exercise, I made my first pain-free run this past weekend. While I’m not completely healed, the progress is undeniable. By embracing these essential exercises, I’ve not only returned to running but also committed to maintaining a stronger, injury-resistant body moving forward. These routines have become a vital part of my training, ensuring I can enjoy running for many more seasons to come.