6 At Home Stretches to Reduce Runners Knee Pain

May 10, 2021

Are you experiencing knee pain during or after a run? Runner’s knee is a repeated pain around your kneecap that happens when the soft tissue around your patella experiences irritation, causing pain around or behind your kneecap. When you’re trying to stay active, the symptoms of runner’s knee can be frustrating.

Fortunately, with the right treatment, you can help address the pain and protect your knees so you can keep moving. Try these six simple runner’s knee stretches to help protect your knee and kneecap from irritation.

1. Hamstring Stretch

In this exercise, you’ll stretch your hamstrings on the back of your upper leg. First, lie on your back and extend one leg flat on the ground. Gently grip your other leg around your thigh and pull it slowly toward you. Hold the position for 30 seconds, keeping your leg as straight as possible and flexing your heel.

2. Standing Quad Stretch

You can do this exercise standing on a flat surface. Reach behind you and grab your left foot with your left hand. Pull your heel up to your glutes as far as you can without pain. After 15 seconds, switch to your right leg and repeat the stretch. For the best results, repeat the stretch two to three times for each leg.

3. Standing Hip Flexor Stretch

Begin this exercise by getting into a split stance, putting your left leg forward and right leg behind. Drop your right knee slightly — an inch or so lower to the ground — and hold the position for about 10 seconds. Then switch to the other side and repeat the stretch.

4. Standing Calf Stretch

To get started, face a wall and press both hands against it at eye level. Keep the heel of your leg with the injured knee flat on the ground and bend your other leg forward at the knee until you feel the stretch in your calf. Hold the stretch for 15-30 seconds, and then stand upright again. Repeat this stretch three times.

5. Crossed-Leg Side Bend Stretch

Rest your weight on one leg and cross the other one in front of you. Stick your hip out and hold your arms over your head in the opposite direction. Hold the position for a few seconds and then switch sides.

6. Figure Four Stretch

Lie on your back and place your left foot on top of your right quad. Bend your leg with the opposite foot over it and pull that leg gently toward your chest with your hand. Once it feels like a comfortable stretch, hold the position for 30-60 seconds. Switch to the other leg and repeat the stretch.

Get Expert Runner’s Knee Treatment From Dr. Gombera

If you’re struggling with continued knee or other joint pain that stretches and other home treatments haven’t resolved, it might be time to get professional treatment at Mufaddal Gombera, MD. Dr. Gombera is a fellowship-trained and board-certified orthopedic surgeon specializing in treating hip, shoulder and knee injuries.

When you come to Dr. Gombera’s office for runner’s knee recovery, you can rest assured that you’ll get the latest treatment advancements and minimally invasive technologies to help you recover faster. For caring, expert help to address your symptoms, contact Dr. Gombera’s office today.

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Dr. Gombera

Dr. Gombera, earned his medical degree from Baylor College of Medicine and completed his orthopedic surgery residency at the University of Michigan. Expanding his expertise, he undertook a sports medicine and arthroscopy fellowship at Northwestern University in Chicago. Recognized as a Super Doctors Rising Star and honored for patient care excellence at the University of Michigan, he holds multiple certifications and licenses, solidifying his dedication to delivering exceptional medical services.



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