3 Essential Exercises for Knee Pain When Running (That Address the Real Cause)
Key insights: 60-second read
- Knee pain when running is rarely running's fault - it's usually a consequence of hidden dysfunction you've taken into running. The repetition just exposes it.
- Your daily habits matter more than your running - sitting for 8-10 hours a day can create stiffness and weakness that running then reveals.
- Three key exercises target the most common issues - the couch stretch (hips), banded ankle stretch, and box squats address the usual suspects.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
When running, it's easy to feel like any knee pain you experience is running's fault. But interestingly, any knee pain when running is more likely a consequence of relatively hidden dysfunction you've taken into running.
In essence, the repetition of running is just really good at exposing this covert dysfunction. To take a step back, we know that running is a normal expression of human mechanics AND that pain and injury is, for all intents and purposes, abnormal. So we must be missing something in between.
As a Physiotherapist, I find that we can trace common muscle weakness, tissue restriction and joint stiffness often associated with knee pain when running back to the more mundane things we do throughout our day. For example, if you run for 1 hour every day, that's about 7 hours a week. But compare that to the amount of time you potentially sit - often close to double figures each day. If we analyse those sedentary moments, we usually find clues as to why an ankle has become stiff, or a lower back weaker.
On this page
Video: 3 Essential Exercises for Knee Pain When Running
In this video, I go through three really simple, yet essential exercises I find clinically help restore normal leg function and increase your chances of reducing knee pain when running. It goes without saying that you may need more specific advice than what I can give over the internet, but these three exercises are a great place to start.
Video Timestamps - Click to jump
1. Couch Stretch (Hip Flexor Mobility)
The couch stretch targets the front of your hip - an area that becomes chronically shortened from prolonged sitting. When your hip flexors are tight, they can alter your running mechanics, forcing your knee to compensate. This stretch helps restore the hip extension you need for a proper stride.
How to perform it:
- Place your knee into the back corner of a chair or against a wall
- Keep your back straight and gradually extend your hip, feeling a stretch through the front of your thigh and hip
- Use the tense-and-relax technique: squeeze your glute for 5-10 seconds, then relax and move deeper
- Repeat until you feel you've made progress
2. Banded Ankle Stretch (Dorsiflexion Mobility)
Ankle stiffness, particularly limited dorsiflexion, is a common contributor to knee pain. If your ankle can't bend enough, your knee may be forced into excessive movement to compensate. This banded stretch helps restore that essential range.
How to perform it:
- Secure a resistance band around something sturdy at ankle height
- Place the band around the front of your ankle joint
- Kneel on one knee and gently drive your knee forward over your toes
- Hold for 30-60 seconds, feeling a stretch in the back of your ankle/calf
- Repeat on both sides
3. Box Squats (Strength With Control)
Box squats help rebuild strength in a controlled manner while reinforcing proper movement patterns. They allow you to maintain a more vertical shin, reducing shear forces through the knee, and they provide a clear target for depth so you can build confidence.
How to perform them:
- Choose a box height that allows you to squat to at least parallel
- Stand with feet slightly wider than hip-width, toes slightly outward
- Push your hips back and lower under control until you gently touch the box
- Pause briefly, then drive through your heels to stand back up
- Focus on keeping your knees tracking in line with your toes
Related: The 10 Biggest Running Myths - common misconceptions that might be holding you back.
Helpful equipment
- Resistance Bands - for the banded ankle stretch and other mobility work
- Foam Roller - for general lower body maintenance
Please note: These are affiliate links. I may earn a small commission if you purchase through them, at no extra cost to you.
If you genuinely found this video helpful, please consider leaving a SUPER THANKS donation on the video.
Also, please consider subscribing to the Your Wellness Nerd channel for more helpful information.
- Grant
Frequently Asked Questions
Why do I only get knee pain when I run, not during other activities?
Running is highly repetitive. If you have a stiff ankle, tight hip, or weak glute, running exposes that dysfunction through sheer repetition. The pain isn't caused by running - running just reveals what was already there. This is why addressing underlying stiffness and weakness, even when you're not running, is so important.
How long should I do these exercises before I see improvement?
Some people notice a difference in how their legs feel within days. However, changing the underlying stiffness and building lasting strength usually takes weeks to months of consistent work. Aim to incorporate these exercises into your routine 4-5 times per week, and be patient with the process.
Can I run while doing these exercises, or should I stop?
This depends on your pain levels. If pain is sharp, constant, or getting worse, it's wise to reduce your running volume while you address the underlying issues. If pain is mild and only appears after running, you may be able to continue while incorporating these exercises. Listen to your body, and consider consulting a physio for personalised advice.
One key insight
"Knee pain when running is rarely running's fault. It's usually a consequence of hidden dysfunction - stiff ankles, tight hips, or weak glutes - that the repetition of running simply exposes. Fix the dysfunction, and the pain often follows."
Struggling With Knee Pain When Running?
If knee pain is limiting your running or you'd like a personalised assessment of your mechanics, a thorough assessment can help. Learn more about our knee pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help identifying the hidden causes of your knee pain and developing a plan to get back to pain-free running, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
