Exercises for Runner's Knee: Fix the Cause, Not the Symptom

Runner's knee (patellofemoral pain) is an ache around or behind the kneecap that often flares on runs, stairs, squats or after sitting for a long time. The good news is that it usually responds well to the right strength work and smarter running.

What usually causes it

Runner's knee is most often a load problem: the knee has been asked to do more than it's currently ready for. Common triggers are increasing your mileage too quickly, adding hills or speed work all at once, or simply running a lot without doing any strength training.

Weakness in the hips, glutes and thigh muscles makes it more likely, because those muscles help control how the knee moves and absorb force with every stride.

Step 1: manage your running load

You often don't need to stop running completely. Reduce your distance, pace or hills to a level where pain stays mild and settles by the next day. Flat routes are usually easier than hills, and shorter, more frequent runs can feel better than one long one.

Step 2: strengthen hips, glutes and thighs

These are the exercises we use most with runners:

• Side-lying leg raises and banded side steps for the outer hip.
• Glute bridges, progressing to single-leg bridges.
• Wall sits or spanish squats, often well tolerated by sore knees.
• Step-ups and split squats, starting with a small step or shallow range.
• Single-leg balance and controlled single-leg squats to improve knee control.

Start with a range that feels comfortable, then gradually go deeper and heavier as the knee settles. Two or three strength sessions a week is a good target.

Step 3: build back up gradually

As strength improves, increase your running slowly, changing one thing at a time: distance, then pace, then hills. Keep the strength work going even once the pain has gone, because that's what stops it coming back.

See a GP or physio if your knee is swollen, locks, gives way, or the pain started after a fall or twist. Those signs can point to something other than runner's knee.

How we help runners at SYP Fitness

We assess how you squat, step and land, find the weak links and build a programme that fits around your running schedule. It's part of our injury-safe personal training, and it pairs well with the strength-plus-cardio approach we use for fat loss.

Want this coached 1-to-1? We'll build a strength plan around your running. Book a free consultation at our Archway studio.

Frequently asked questions

What is the fastest way to fix runner's knee?

Reduce your running to a comfortable level and start strengthening your hips, glutes and thighs two or three times a week. Most people improve over several weeks when load is managed and strength is built consistently.

Should I stop running with runner's knee?

Not always. Many people can keep running at a reduced distance or pace as long as pain stays mild and settles by the next day. Stop and get it checked if it's getting worse.

What exercises help runner's knee?

Glute bridges, side-lying leg raises, banded side steps, wall sits, step-ups and split squats are all commonly used, starting in a comfortable range and progressing gradually.

When should I see a doctor about knee pain?

See a GP or physio if your knee is swollen, locks, gives way, or the pain started after a fall or twisting injury.

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SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB, 2 minutes from Archway tube. Rated 5.0 from 106 Google reviews.

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