Are you constantly in pain when you run? You don’t have to be. Learn everything about helpful exercises for runner’s knee here.

Do you have runner’s knee and are looking for the right exercises for it? The pain, which is usually localized on the outside of the knee, is a common repetitive strain injury that mainly affects runners. The good news is that you can most likely eliminate pain in the affected area using conventional methods such as muscle and fascia training. We will show you which exercises can help with runner’s knee.

Myofascial self-massage for runner’s knee

Myofascial self-massage can loosen adhesions and tension on the outside of your legs. Limited mobility in the hips mean that the force generated while running is transferred to the knee. In addition to the thigh muscles, the structures in the hip area should also be loosened during the exercises.

Runner’s knee massage: loosens up the outside of your thigh

Lie on your side while supporting yourself with your forearm and position the outside of your thigh on the BLACKROLL® so that it is in the middle of your thigh. Now push and pull with your opposite leg and back and forth with your arms on the roll so that it rolls along your iliotibial band and the muscles on the outside of your thigh. Be sure to move your position forward so that the outer part of the front thigh muscles is also treated. Before attempting the treatment methods with deeper pressure in the abdomen, you should see a doctor to rule out an aneurysm of the abdominal artery beforehand. If you feel a pulsation or throbbing under the ball, you are pressing on an artery. In this case, change the position of the ball.

Time: two to three minutes per side

Sets: one

Tip: include the entire length from the knee to the pelvis. This exercise will help relieve tension on the outside of your thigh.

Runner’s knee massage: releases tight hip flexors

Lie on your stomach with your forearms supporting you, your head lying loosely on the back of your hands. Place the BLACKROLL® BALL 12 directly above your groin between the straight abdominal muscles and the side part of the upper hip bone. Slowly lower your weight onto BALL 12. Breathe against the ball and try to let it gradually sink further into the tissue with each exhalation. This will release various tender spots along your hip flexors. Then leave BALL 12 at one point and slowly move the spread leg on that same side several times toward the armpit and back.

Time: one to two minutes per side

Sets: one

Tip: is the intensity too high for you at first? Then you can also perform the exercise for runner’s knee with the BLACKROLL®. Would you like even more intensity? You can start to raise the leg on the same side and sink deeper into the hip flexor when you lower it down again.

Runner’s knee massage: relieves tight glutes

Place the BLACKROLL® BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and take note of any specific tender points. Spend around 15 seconds on the spots where you feel the most pain and breathe calmly and deeply. Include the sides of your glutes by turning slightly to the side.

Time: one to two minutes per side

Sets: one

Tip: during this runner’s knee exercise, push your shoulders back and your chest out. That way, you also get to perform a stability exercise for your shoulder girdle. Is the pain too severe? Then you can also perform the exercise with the BLACKROLL®.

Mobilization and stretching exercises for runner’s knee

Have you loosened up your structures? Good. Now we will work on your shortened muscles and muscle imbalances for improved mobility – with targeted stretching and mobilization exercises. It mobilizes the connective tissue, relieves the joints, and supplies the corresponding area with blood. All of your tissue will be smoother and more resistant.

Runner’s knee stretching exercise: stretches your IT band

Start in an upright position and put the SUPER BAND around your foot. Grasp the band with your hands. Slowly get on your back and place both legs on the floor. Use the SUPER BAND to actively raise the leg as far as possible and let it sink inward. Use the band to pull your leg further into the stretch and remain in this position.

Time: one to two minutes per side

Sets: one

Tip: for another mobilizing effect, you can gently circle your leg in the end position of the stretch and bend and extend the knee.

Runner’s knee stretching exercise: improves your hip joint mobility

Start on all fours and place the SUPER BAND around the inside of your thigh. Place the band as close to your hip as possible. Now, bring one leg in front of your body and bend your knee to between 45° and 90° – whichever feels possible for you. Extend your other leg behind your body and press your pelvis on the side of your straight leg toward the floor.

Time: one to two minutes per side

Sets: one

Tip: for a variation of the runner’s knee exercise, you can change the position of your upper body. As you lower yourself forward, you increase the stretch in the hip.

Activation and strengthening exercises for runner’s knee

An unstable pelvis puts more strain on the iliotibial band on the outside of the thigh. Therefore, in addition to the classic exercises such as squats or lunges, you should also do targeted activation exercises.

Runner’s knee exercise: activates the external hip rotators

Pull the BLACKROLL® LOOP band over your bent legs and position it over your knees. Lie on your side and bend your hips to about 45°. Raise your top thigh and rotate it outward. Hold the thigh in the final contraction for up to six seconds and return to the starting position.

Repetitions: 10 to 15

Sets: three

Tip: when doing this exercise for stabilizing your hip, make sure that the inner edges of your feet stay firmly together. Your pelvis should also not rotate.

ITBS exercise: activates your glutes

Start in the supine position and place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Bend your legs and let your arms rest loosely next to your body. Raise your buttocks off the floor and push your hips up so that your thighs and torso line up. Actively tighten your buttocks and hold the position for five seconds. Slowly lower the buttocks and start the movement again without placing the buttocks completely on the floor.

Repetitions: 10 to 15

Sets: three

Tip: the hip extension should come from the buttocks, not the lower back or the back of the thigh.

Your BLACKROLL® products for the exercises for runner’s knee:

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