20 Best Runner’s Knee Stretches to Heal Faster and Run Stronger

The significance of flexibility training for runners cannot be understated. Without adequate flexibility, you open yourself to various injuries that can sideline you for weeks or even months. For example, if you struggle with knee pain, it can be extremely frustrating to get back to running again. You may even feel that you will never run again. And the truth is, you may never get back to running without focusing on improving your flexibility and addressing any underlying issues. In this case, the answer will likely be runner's knee stretches and flexibility exercises. Incorporating these into your routine can help alleviate knee pain and improve your overall mobility, making it easier to return to running without discomfort. Prioritizing flexibility is crucial not only for injury prevention but also for optimizing performance and recovery. In this article, we'll look at the importance of runner's knee stretches and flexibility exercises for improving mobility and getting you back to running as quickly as possible.
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Pliability's mobility app will help you accomplish this goal even faster. It offers targeted runner's knee stretches that will eliminate your pain and improve your performance quickly. 

What is Runner's Knee, and What Causes It?

Runner's knee is a common term for pain around the kneecap (aka the patella). In medical terms, it is called patellofemoral pain syndrome (PFPS). It comes from irritation of the soft tissues of the knee, which can include the patellar tendon, fat pads, and the synovial tissue that lines the knee joint. 

Pain is often around or behind the kneecap. The condition is more common in women, affecting 19 to 30 percent of female runners and 13 to 25 percent of male runners.

Who Gets Runner's Knee? 

It’s important to note that runner's knee is often used as an umbrella term, meaning it’s a diagnosis of *what* your symptoms are, but it doesn’t always determine *why* you’re experiencing runner's knee. “No one knows what exactly causes patellofemoral pain syndrome and it's associated knee pain,” says Lindsey Plass, a physical therapist based in Chicago. 

What Causes Runner's Knee? 

Though a single cause hasn't been identified, Ullman notes that the pain comes from the kneecap rubbing against areas of the rest of the knee it isn't supposed to. Because of this, symptoms can include a dull ache or sharp pain, stiffness, and/or grinding or clicking on or around the patella. The result? Pain and inflammation. 

Some causes of runner's knee:

• Kneecaps that are too high in the knee joint weak core, hip, leg, and/or calf muscles tight leg muscles (hamstrings, hips, quadriceps, calves) 
• Restricted joint motion at hips, knees, or ankles; unsupported feet (via ill-fitting shoes) 
• Lousy form when running overuse or excessive training (running too many miles) 
• Direct injury to the knee 

What Does Runner's Knee Feel Like? 

If you have runner's knee, you’re likely feeling pain when: walking or running going up or down stairs (especially when going down) squatting or kneeling sitting or standing up sitting for long periods of time You may also notice that your knee pops, grinds, or swells up (ouch!). 

Is Exercise Good for Patellofemoral Pain Syndrome? 

Yes, exercise is one of the main treatments for PFPS. Rehabilitation and sports therapy expert Gary Calabrese, PT, DPT, says many factors contribute to patellofemoral pain, including:

• Muscle imbalances
• Tight muscles
• Excessive load on the knees from faulty mechanics or overtraining
• Physical anatoyour. 

Strengthening and stretching exercises can ease PFPS. “Warm up your muscles first with five to seven minutes of light activity like stationary cycling or walking,” he advises.

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20 Best Runner’s Knee Stretches to Alleviate Pain & Speed Up Recovery

1. Quadriceps Stretch: The Knee Saver

The quads, the muscles located at the front of your thighs, are major knee-supporting muscles. The following stretch loosens up these muscles and the tendons in the front of the knee joint. It also helps improve flexibility in the hip flexors. 

• Start by standing arm's length away from a wall with your injured limb farther from the wall. 
• While facing forward and keeping your core engaged, support yourself by keeping one hand against the wall. 
• Grab your ankle and pull it up behind you towards your buttocks. 
• Don't pull your knee to the side; keep pointing downward. 
• Keep your knees together the entire time. 
• Hold it for 30 to 45 seconds.

2. Side Lunge Stretch: The Hip Helper 

Side lunges loosen up and stretch the hip adductors, another vital muscle that impacts knee function by stabilizing the hips (and is why it helps with hip pain from running). When your adductors are tight, your hips and pelvis may not be stable. 

• Begin by standing, assuming a wide stance, feet far apart. 
• Next, while engaging your core and moving your feet to a 45-degree angle, lunge to your right side, bending your right knee and keeping the opposite leg straight. 
• You should feel a deep stretch in your thigh. 
• Place your hands on the floor in front of you for extra balance. 
• Hold for 30 to 45 seconds, then switch sides and repeat.

3. Hamstring Stretch: The Back of the Thigh Helper 

Hamstrings Reps: 3 per leg Lie on your back and extend left leg in front of you. 

• Slightly bend your right leg and wrap your hands behind your right thigh. 
• Slowly pull your right leg toward you, feeling the stretch in the back of the thigh. 
• Pull the leg as close to you as possible, aiming to keep the leg as straight as possible and heel flexed toward the ceiling. 
• Hold for 30 seconds, then switch to your left leg. 

Pro tip: “I also like standing hamstring stretches with the foot propped up on a step or chair,” says physical therapist Austin Win. “This allows a deeper stretch and to emphasize more hip stability if it’s tolerated.”

4. Hip Flexors Stretch: The Runner's Relief 

When combined with the chair lifestyle and running, the hip flexors can get really tight. When your hips get too tight, your body will overwork the quads, which places a lot of pressure on your knees. 

• Start by kneeling on your right knee and your left leg at a 90-degree angle in front of you. 
• While keeping your back flat, put your hands on your right knee, then lean into your right leg to feel your hips open up. 
• While keeping your right knee pressed to the floor, lean forward into your left hip while engaging the muscles in your left buttocks. 
• Hold the stretch for 30 seconds, then switch.

5. Standing Calf Stretch: The Knee Protector 

The calves are another set of muscles that can put a lot of pressure on the knee when tight. When you lack flexibility in your calves, this can cause an inward movement of the knees, which results in pain. It also places pressure on the feet and may cause injuries like plantar fasciitis. 

• Begin by standing about three feet from a wall. While keeping your hands at eye level, put them out so they’re pressing the wall at a comfortable distance. 
• Place your left foot behind, ensuring your toes are facing forward. 
• Keep your heel on the floor, then lean forward with your left knee straight. 
• Try rotating the toes in and out slightly to apply more pressure to the lateral and medial parts of your calves. 
• Hold the pose for 45 to 60 seconds, then change sides.

6. IT Band Stretch: The Lateral Leg Loosener 

Muscles are only one part of the equation. You also need to keep your IT band, the ligament stretching along the outside of the thigh, from your hip to the shin loose. When it’s tight, it can lead to knee pain. 

• Stand upright with your right leg crossed over your left. 
• Shift your weight onto one leg and cross the opposite leg in front. 
• While raising your left hand overhead, slowly lean over to the left until you feel a stretch. 
• Hold the pose for 30 seconds, then uncross your legs, stand up straight again, and repeat on the other side.

7. Calf Muscle Stretch: The Knee Stabilizer 

• Stand facing a wall with your hands on the wall at shoulder height. 
• Step your right leg back, keeping it straight and your heel on the ground. 
• Keep your left knee bent slightly and press into the wall. 
• Hold the stretch for 30 seconds, then switch legs. 
• Keep your back leg straight and your heel on the ground. 
• Move closer to the wall if you need a milder stretch. 

This exercise reduces tightness in the calf muscles, improving knee stability.

8. Glute Stretch: The Hip and Knee Helper 

• Lie on your back with your knees bent and feet flat on the floor. 
• Cross your right ankle over your left knee. 
• Grab the back of your left thigh and gently pull it toward your chest. 
• Hold the stretch for 30 seconds, then switch legs. 
• Keep your head and shoulders relaxed on the floor.
• Use a strap or towel if you can’t reach your thigh. 

This stretch eases tension in the glutes, which can affect knee alignment. It also enhances hip muscles and lower back flexibility.

9. Inner Thigh Stretch: The Adductor Relaxer 

• Sit on the floor with your feet together and knees bent outward. 
• Hold your feet with your hands and gently press your knees toward the floor. 
• Hold the stretch for 30 seconds. 

This exercise reduces tightness in the inner thigh muscles, improving knee alignment.

10. Straight Leg Raises: The Quad Strengthener 

Straight leg raises strengthen your quadriceps and hips while keeping your knee safe and pain-free. During the straight leg raise, your knee joint should remain locked, decreasing stress and strain (and pain) around your kneecap. 

To perform a straight leg raise: 

• Lie on your back with one knee straight and one knee bent. 
• Tighten the muscle on the top of the thigh of your straight leg, and then lift your leg about 15 inches off the ground. 
• Hold your leg straight up for a few seconds, then slowly lower it. 
• Repeat the leg raise 10 to 15 times. 

You can work different muscle groups around your hips by performing the straight leg raise on your back, side, or while lying on your stomach. Each method will alter the exercise enough to keep it fresh and to work the various muscles that support your leg and knee. Adding a small cuff weight around your ankle can make this exercise more challenging. 2 to 3 pounds is sufficient. Another way to add resistance is to place a resistance band around your ankles for the straight leg raises.

11. Clam Shell: The Glute Strengthener 

This exercise addresses the gluteus medius, which Ullman says plays a crucial role in hip stability (and affects the knees). “The clamshell exercise also promotes general hip mobility, which protects the low back and knees,” he says. “If the hips aren't moving, then the low back and knees get all of the stress and strain.” 

• Lie on your side with your knees bent and one leg directly on the other. 
• Slowly lift the upper knee while keeping the feet in contact. 
• Slowly lower the upper leg back down. 
• Turn to the other side to address the opposite leg. 
• Reps: 2 to 3 sets of 10 on each side. 
• Tip: Add a resistance band around the thighs to make it more challenging.

12. Glute Bridge: The Hip and Knee Supporter 

Ullman recommends this exercise, noting it primarily strengthens the glute muscles, which support the knees, while promoting hip extension (an essential part of running). Once you've mastered the move, add a resistance band around your thighs to make it more challenging. 

• Lie on your back with your knees bent, and slowly lift your hips up toward the ceiling, using your buttocks to stabilize. 
• Hold this position, then slowly lower your hips back down to the ground. 
• Keep the knees apart (but not bowed outward), parallel to each other, and in line with the shoulders. 
• Your hips and knees should be also be aligned in the bridge position. 
• Reps: 2 to 3 sets of 10, holding 2 to 5 seconds at the top.

13. Lateral Toe Tap: The Hip Stabilizer 

Plass prescribes this move to her patients. It addresses the hip abductors and can help identify specific weaknesses if one side is easier. 

• Standing up straight, loop a resistance band above your knees. 
• Tap the other leg to the side to keep one leg stable and planted. 
• Try not to let the static knee collapse inward. 
• Bring it back to center and repeat. 
• Reps: 2 sets of 10 on each leg. 
• Tip : Lower the resistance band from your thighs to your shins, then to your ankles or feet.

14. Wall Squat: The Knee Stabilizer 

Wall squats engage and strengthen your quadriceps, hamstrings, and glutes. 

Master the wall squat: 

• Stand with your back against a wall and your feet planted 6 to 12 inches away from the wall. 
• Gradually slide your back down the wall until your legs reach a 45-degree angle. 
• (Don’t go too deep, cautions Dr. Calabrese, or you can worsen knee pain.) 
• Hold this position for 5 to 10 seconds, then gradually rise to standing. 
• Repeat this exercise 15 times several times a day.

15. Calf Stretches on Stairs: The Active Calf Reliever 

This exercise stretches the calf muscles in the backs of your lower legs that extend from below your knee to your ankle. This group of muscles propels you when you walk, run or jump. They’re also why you can flex, lock your knees, and stand up straight. Tight calf muscles can pull on knee ligaments, causing pain. 

‍Master calf stretches on stairs: 

• Stand with the balls of your feet on the edge of a step. 
• Slowly lower your left heel toward the floor while bending your opposite leg slightly. 
• Hold the stretch for 5 to 10 seconds, then return to the starting position. 
• Perform 10 to 15 repetitions with the same foot before switching sides. 

Modifications: 

• Slowly alternate pedaling your heels up and down for a more active stretch. 
• Combine stretching and strengthening exercises with calf raises. 
• While standing on the edge of a step, drop and raise both heels up and down.

16. Side-Lying Leg Lift: The Glute Medius Strengthener 

Area targeted: Gluteus medius 

Reps: 2 or 3 sets of 15 reps per leg 

• Lie on your right side with legs extended and feet stacked. 
• Bend your right arm, keep it straight, and rest your head on it. 
• Keep your left hand in front for extra support. 
• Gently raise your left leg off your right leg. 
• Flex in your side back butt region (right where your jeans pocket would be). (You shouldn’t feel this significantly in your obliques. If you do, you’re targeting the wrong muscle.) Bring your leg back down and repeat. 

‍Pro tip: If you feel the urge to nap while lying down, you can easily do this exercise while standing! Stand with feet forward and hands on hips. Lift your right leg off the floor and out to allow the weight to go to your left leg. Bring your right leg back down and repeat on the other leg.

17. Wall Slide: The Quad and Glute Strengthener 

Areas targeted: Quads and glutes 

Reps: 2 or 3 sets of 10–15 reps. 

• Stand with your back against a wall. 
• Keep feet about shoulder-width apart and about 6 inches before your hips. 
• Gradually slide your back and hips down the wall until your knees reach a 45-degree angle. 
• Hold for about 5 seconds, then stand back up. 

Pro tip: You can do this as a wall squat with a stability ball. Follow the same steps but place a stability ball between yourself and the wall. Let the ball roll down so it’s always placed behind your back as you squat down.

18. Bridge Kick: The Glute Strengthener 

Areas targeted: Glutes and hamstrings 

Reps: 1–3 sets of 6–10 reps per leg 

• Lie on your back with your knees bent toward the ceiling and your arms at your sides. 
• Lift your hips and back off the floor so your weight is in your feet and shoulder blades. 
• Shift your weight onto your left foot and slowly raise your right foot off the floor until your right leg is at a 45-degree angle. 
• Avoid locking your knee. 
• Bring your right foot back down without touching the floor. 
• Repeat, then switch to the other leg. 

Pro tip: If the kick is too much on your knee, just raise and lower your butt off the floor. I’ll still be strengthening those muscles!

19. Step-Up: The Functional Glute and Quad Strengthener 

Areas targeted: Glutes and quads 

Reps: 2 sets of 10 reps per leg 

• Place your right foot up on a step or box. 
• Press all your weight into your right leg, stepping up to lift your left foot off the floor. 
• Hold for a few seconds as your right leg straightens and tightens. 
• Step back down and repeat. 

Pro tip: If this exercise causes too much pain, skip it! But once you recover, this movement will help keep your legs and glutes firm.

20. Donkey Kick: The Glute Isolator 

Area targeted: Glutes 

Reps: 2 sets of 10 reps per leg 

• Start on all fours on the floor, cushioning your knees and hands with a yoga mat, blanket, or towel. 
• Keep your arms straight, knees under your hips, and wrists under your shoulders. 
• Slowly lift your right leg and extend it behind me. Raise it to about hip height, keeping your foot flexed.
• Press your heel toward the ceiling briefly, then lower it back down. 
• Repeat. 

Pro tip: Keep your back flat. If it arches, rely on your back muscles instead of your glutes.

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