Runners Knee Pain and its Easy Exercises for Pain Relief

Runners Knee Pain and its Easy Exercises for Pain Relief

Runners Knee

Are you unable to jump, squat, or climb the stairs? When you sit for a long time, does it hurt someplace in the front of your knee? Runners knee may be to blame for this issue. Overuse, muscular dysfunction, patellar hypermobility, inadequate quadriceps flexibility, and trauma can all contribute to this syndrome. To rebuild the strength of the thigh muscle and resume normal activities, treatment for this syndrome should be started very soon. You can do this by scheduling a visit at Elite Physiotherapy and sports injury Centre, we will work with you to find pain relief and return as quickly as possible to your regular activities. In this article, we’ll increase your understanding of Runners knee pain and offer some exercises that can help you treat it.

The Runners knee or patellofemoral pain syndrome is frequently observed in people who have knee pain. It happens when the patella’s (the knee cap) back rubs on the thighbone (femur). In particular, when the joint is stressed, it results from an imbalance in the forces that govern the patellar tracking during knee flexion and extension. The patient experiences discomfort and stiffness around or behind the patella, a sense of knee locking, and a grumbling, crackling, or popping sensation. Running, climbing, and kneeling make this pain worse.

RICE, which stands for rest, ice, compression, and elevation, should be followed at first by the patient until the knee discomfort subsides.


Rest is necessary till the pain goes away. Avoid loading the sore knee and abstain from activities that make the pain worse.


Apply an ice pack to your knee four to eight times a day for 20 minutes at a time.


Knee discomfort and swelling can be treated with an elastic bandage or a knee brace.


Keep the knee elevated above the level of the heart to lessen pain and swelling.

Runners knee Exercises:

Warm up correctly before exercising, increase training intensity gradually, and exercise in comfortable, appropriate footwear.

Quad Sets:

Sit on the ground, one leg extended and the other bent with the foot flat on the ground. Then Squeeze the thigh muscles or press and keep the rear of the knee against the ground. Maintain this muscle contraction for 10 seconds. Do for 10 times.

Side-Lying Leg Lift:

Lie on your side with your lower arms parallel to the body and straight on the floor. Put your head on the arm that is outstretched. Maintain the stacked position of the legs. Then Place the opposite arm in front with the hand bracing the ground just below the level of the sternum. Tighten the thighs and brace your abs as you lift the top leg up toward the ceiling, keeping it about a foot or so above the other leg. Hold for 10 seconds, then gradually release. Do this 10 times.

Quadriceps Stretch:

Acquire the standing position in front of the wall. Then Place one hand on the wall and the other on the buttock of the leg that has to be stretched while holding the ankle with the bent knee. Stand up straight and avoid bending the hips.

Straight Leg Raise:

Take a seat on the ground. Place the foot of the opposite leg on the ground and extend one leg straight out in front of you. Straighten the knee by bracing it behind with the hands. Then Raise the extended leg off the ground at 30 degrees while contracting your quads. Hold this position for 10 seconds. Repeat 10 times.

Knee to Chest Stretch:

Lie on the ground with your back on the ground and your legs straight. One leg should be bent, brought up to the chest, and pulled with the hands. Reposition it so that it is expanded once more. Hold the opposite leg while performing the same exercise on it.

Standing Hamstring Curls:

By supporting yourself up front with a chair, stand upright. Then Squeeze the hamstrings as you lift the leg up toward the buttock. Bring the leg down gradually. Do this 10 times.

Standing Hamstring Stretch:

Acquire the standing position. Then Place one leg forward with a slight bend, while the other leg should be kept straight. Then, bend forward without hunching over.

Glute Bridge:

Raise your buttocks and hamstrings while lying on your back on the floor with your knees bent and your feet flat on the ground. Then Remain in position for 10 seconds. then lower down Do it 10 times.

Iliotibial Band Stretch:

Cross one leg in front of the other while you stand beside the wall. Lean away from the front leg while keeping the feet close together.

Figure Four Stretch:

Cross the foot over the thigh of the opposing leg while lying on your back. Holding the crossed leg’s underneath, slowly draw them toward your chest until you feel a satisfying stretch. Hold for a short while, then relax.

If these exercises are performed with the advice of a qualified physiotherapist, you can gradually return to work.

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