Runner's knee exercises at home
Ease pain around the kneecap and build thigh and hip strength for running, stairs and squats.
Welcome to your knee program. We will build strength in your thigh and hip, which takes pressure off the kneecap.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious knee pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Mild discomfort around the kneecap is okay, up to three out of ten. It should settle by tomorrow.
Phase 1: Activate
Wake up the thigh and hip muscles · Daily- Thigh tightening3 × 10s hold
Sit with your leg out straight and a small rolled towel under your knee.
Tighten your thigh muscle to press the back of your knee into the towel. Hold, then relax.
Tip: You should see your kneecap move slightly upward.
You'll need: towel
- Straight leg raise3 × 10 reps
Lie on your back with one knee bent and the working leg straight.
Tighten your thigh, then lift the straight leg to the height of the other knee. Lower slowly.
Tip: Keep the knee completely straight as you lift.
You'll need: mat
- Clamshells3 × 12 reps
Lie on your side with your hips and knees bent and your feet together.
Keeping your feet together, lift your top knee, then lower slowly.
Tip: Keep your hips stacked. Do not roll backward.
You'll need: mat
Phase 2: Load
Strengthen without flaring the kneecap · Every other day- Wall sit hold5 × 30s hold
Stand with your back against a wall and your feet a step away from it.
Slide down until your knees are slightly bent, to a comfortable depth. Hold.
Tip: Keep your weight through your heels and your knees over your feet.
You'll need: wall
- Mini squats3 × 12 reps
Stand with your feet hip-width apart, holding a chair for balance if needed.
Bend your knees to about a quarter of a squat, then stand tall.
Tip: Push your hips back as if sitting on a high stool.
You'll need: chair for balance
- Clamshells3 × 15 reps
Lie on your side with your hips and knees bent and your feet together.
Keeping your feet together, lift your top knee, then lower slowly.
Tip: Keep your hips stacked. Do not roll backward.
You'll need: mat
- Straight leg raise3 × 12 reps
Lie on your back with one knee bent and the working leg straight.
Tighten your thigh, then lift the straight leg to the height of the other knee. Lower slowly.
Tip: Keep the knee completely straight as you lift.
You'll need: mat
Phase 3: Strengthen and return
Strength and control for running and stairs · Every other day- Step-ups3 × 10 reps
Stand facing a low, stable step.
Step up with one foot, bring the other up, then step down slowly. Lead with the working leg.
Tip: Keep your knee in line with your second toe.
You'll need: a low step
- Mini squats3 × 15 reps
Stand with your feet hip-width apart, holding a chair for balance if needed.
Bend your knees to about a quarter of a squat, then stand tall.
Tip: Push your hips back as if sitting on a high stool.
You'll need: chair for balance
- Single-leg balance3 × 30s hold
Stand next to a counter for support.
Lift one foot and balance on the other leg. Hold.
Tip: Keep a slight bend in the standing knee and look at a fixed point.
You'll need: counter for support
- Wall sit hold3 × 45s hold
Stand with your back against a wall and your feet a step away from it.
Slide down until your knees are slightly bent, to a comfortable depth. Hold.
Tip: Keep your weight through your heels and your knees over your feet.
You'll need: wall
Great work. Reduce running, hills and deep squats for now, and build back slowly.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Are you unable to take four steps on the leg?
- Is there tender bone at the kneecap or just below the knee on the outside?
- Does your knee lock, or get stuck so you cannot straighten it?
- Did your knee swell up a lot within a few hours of an injury?
- Did you hear a pop, or has the knee given way since an injury?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your knee is coping, you move up a phase.
Questions
How often should I do runner's knee exercises?
In this program, phase 1 (activate) is daily; later phases are every other day. Little and often works best, and rest days let the knee adapt.
Should runner's knee exercises hurt?
Mild discomfort around the kneecap is okay, up to three out of ten. It should settle by tomorrow.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your knee settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.