5 Must-Try Stretches for Runner's Knee Pain Relief

Pain in the front of the knee or just behind the kneecap is often referred to as runner’s knee, and is a common pain condition (affecting approximately 25% of the general populace) experienced by runners. While the causes and symptoms can vary, there are some good starting points when it comes to relieving pain, like doing different stretches for runner’s knee.

This article is going to teach you a little bit about why runner’s knee (clinically called patellofemoral pain syndrome) might be bothering you and how to treat it with some simple stretching techniques. Even if you don’t have any pain, these are good tools to have should you ever start developing symptoms.

 Patellofemoral pain syndrome, commonly referred to as runner’s knee, is a condition often experienced by runners, regardless of performance level. (Image credit: lovelyday12/Adobe stock)

What Is Runner’s Knee?

Runner’s knee is an umbrella term to describe symptoms of pain in and around the front of the knee. This is a different condition than jumper's knee, or patellar tendinitis, which localizes pain to the patellar tendon just below the knee cap. The two are often confused, however, as a result of some overlapping symptoms and failure of the patient to distinguish different sensations.

The patellofemoral joint is the joint between the kneecap (patella) and the thigh bone (femur). It allows the patella to glide smoothly over the lower end of the thigh bone during movements of the knee, such as walking, running, and jumping. Without it, our knee would be far less stable and the quadriceps muscles wouldn't be able to produce the same amount of force.

Poor orientation and misalignment of the patella can cause instability in the knee joint, creating imbalances in the surrounding musculature. This, along with excessive loading from improper running form or training, are some of the things that can irritate the interior structures of the knee, resulting in pain.

Simple diagram showing the articulation of the patella in relation to the femur and some surrounding structures. (Image credit: rumruay/Adobe Stock)

What Causes Runners Knee?

Having a poorly tracked patella, knee hyperextension, overuse and overloading of the patellofemoral joint are some of the major causes of runner’s knee. Bursae (fluid-filled sacs that act as shock absorbers) in the knee joint can become swollen as a result of these stressors as well, which is also a possible cause of the experienced pain in the front of the knee.

All of these factors can contribute to muscle imbalances that further exacerbate pain and dysfunction. One of the ways to counter this is by performing runner’s knee stretches that target the muscles likely to become tight, providing some temporary pain relief and relaxation, which is essential for allowing inflamed tissues to calm down.

It’s important to know that stretching alone is unlikely to resolve the root causes of runner’s knee, as it usually stems from muscle weakness and imbalance in various parts of a person’s body (especially the hip and thigh). For guidance on how to approach this, we’ve written another article more focused on the strengthening aspect of treating this condition that you can find here.

Runner’s Knee Stretches

While runner’s knee is a complex issue with multiple causes and symptoms, some gentle stretching can often help provide relief from the chronic pain and tension. Here is a diverse selection to help address some of the common tightnesses that develop as a result of this condition.

Standing Hamstring Stretch

Instructions:

1. From a standing position, step one foot out in front of you with a straight leg
2. Hinge at the hips, pushing them back, keeping the front leg straight and holding a soft bend in the other knee
3. Bend until you feel a stretch in the back of the outstretched thigh, resting your hands on the bent knee for support
4. Hold for 30 seconds
5. Switch to the other leg, repeat

The hamstrings cross both the knee and hip joints, functioning as primary knee flexors and secondary hip extensors. Runners have notoriously tight hamstrings, which can pull the pelvis back and increase forces transferred to the kneecap while running or doing other activities.

Low Lunge Lean

Instructions:

1. Start in a kneeling position with both legs bent at 90°
2. Squeeze the glutes, rotating the pelvis back into a neutral position
3. Holding that position, lean into your front knee, stretching the back hip
4. For a more intense stretch, raise the arm on the same side as your back leg and lean slightly back
5. Hold for 30-45 seconds
6. Switch to the other leg and repeat

The hip flexors often get hammered as a result of improper running form and just running in general. Tight hip flexors can lead to anterior pelvic tilt, which in turn puts excessive strain on the knee joint and can twist and turn it out of alignment. The low lunge lean helps to stretch these tissues and make them more supple.

Lying Quad Stretch w/Strap

Instructions:

1. Lying down in a prone position (on your belly), prop yourself up on your forearms
2. Use a stretching strap or resistance band to hook around one of your feet
3. Gently pull the foot towards your butt until you feel a stretch in the front of the thigh
4. Try to relax the leg as much as possible, and use your upper body’s weight to lean further into the stretch as opposed to pulling with the hand
5. Hold for 30 seconds, switch to the other leg and repeat

Gently stretching the quadriceps (thigh muscles) is a great way to open up the area above and below the kneecap. The quadriceps tendon (above kneecap) and patellar tendon (below kneecap) both receive a nice stretch from this position. These tissues tend to get tight and aggravated when someone is dealing with runner’s knee. 

IT Band Opener w/Strap

Instructions:

1. Hook the strap around one of your feet and lie down on your back
2. Pull your leg back until you feel a slight stretch in the hamstring (back of the thigh), keep a soft bend in the knee if it feels more comfortable that way
3. From here, bring your leg across the middle of your body; you should start to feel a stretch on the outer side of your thigh
4. Hold here for 30-45 seconds
5. Switch legs and repeat

The iliotibial (IT) band is a thick bundle of connective tissue that runs from the hip all the way down to the knee. Running form, muscle imbalances, and a host of other factors can contribute to it becoming tight, and consequently misaligning the knee joint and/or patella.

Pelvic Tilts

Instructions:

1. Start lying on your back with your knees bent, hands on hips
2. Tilt your pelvis forward by exaggerating the arch in your lower back
3. Then, reverse the movement, tucking your pelvis under (rotating it backwards)
4. You should feel your core muscles engage as your tilt your pelvis back, flattening your lower back firmly on the ground
5. Slowly alternate tilting your pelvis forward and back, focusing on your coordination and smoothness within the movement
6. Repeat for 60 seconds

More of a gentle mobility exercise, these pelvic tilts help you gain awareness of the position of your pelvis and the muscles involved in articulating it. This is critically important when running. Running with a pelvis tilted too far forward will internally rotate your femurs, increasing stress on the knee and possibly contributing to runner’s knee symptoms.

Knee Rehab Program for Runners

Looking for a program that will help you address the muscle imbalance that is likely causing your knee pain?  Dynamic Runner is an online interactive training platform designed specifically for the unique challenges of our sport. Follow along with high quality videos and world class coaches who will teach you how to become a more flexible, stronger, and injury-free runner! Try out our 6 Week Knee Function & Rehab Program and experience the results for yourself. Click here to try 7 days free!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist