How to Cure Runner’s Knee

If you're looking for how to cure runners knee then today is your lucky day. In this post you'll learn exactly what to do.

How to Cure Runner’s Knee

India Lewis

At some point, we have all dealt with runner’s knee. I was discussing injuries with a friend of mine that competes in 10ks, half-marathons, and marathons for fun. “Runner’s knee. Everyone has dealt with that at one point!” my buddy exclaimed. As far as I could tell, he was right.

Runner’s knee is a catch-all term for a bunch of different injuries. All of them have a pain around the knee. One of the most common types of this injury is Patellofemoral Pain Syndrome (PFPS). This is normally caused by the wear and tear on your knee cap. It will rough up the cartilage in your knee, eventually softening it.

With runner’s knee being so common, it is important to understand how to treat it. There are a few treatments, but it could vary depending on the exact injury. So, the big question is how to cure runner’s knee?

Exercises and braces are two of the most common methods.


One of the best way to prevent runner’s knee is through hip strengthening exercises. Studies have shown that even three weeks of doing simple hip strengthening will help with PFPS (Lobby, 2016). There are several different exercises you can do in order to increase your hip strength.

Fire Hydrant

The fire hydrant is a decent exercise. Support your weight on all fours, planting your hands and feet into the floor. Lift your knee to the side keeping it at a right angle. You want to repeat this about 15 times on each leg (Lobby, 2016).

Side leg lifts

Side leg lifts are another fun exercise. Lie down on your side and have your legs on top of one another. Raise your leg straight up as far as is comfortable for your body. Do not overstretch yourself. Do this around 10 times, and then switch to your other side (Lobby, 2016).

Glute Bridges

Mackenzie Lobby also suggests glute bridges. In this exercise, you lie down on your back with your arms at your side. Bend your knee, but keep your feet flat on the floor (Lobby, 2016). Raise your waist off of the floor until it is at a straight slope. You should be able to feel the stretch in your glutes. You will do this around 10 times.


Another strengthening exercise would be clamshells. Lie down on your right side with your hand under your head for support. Your knees will be bent and on top of each other. Open your knee up like a clamshell. Make sure you are keeping your core and pelvis stabilized so you can get the most out of the exercise. You will do this around 10 times (Lobby, 2016).

Hip strengthening will help you in the long run when it comes to prevention. One of the biggest reasons I get so many injuries is due to extremely tight hamstrings. There are also several hip flexibility exercises that will also help with runner’s knee. There are several exercises that will also help with hip flexibility and mobility.

Leg Swings

Leg swings are amazing at doing this. You kick your leg in front of your body and then behind. Be careful not to kick any object or pet by accident by keeping ample distance between yourself and things around you.

IT Band Rolls

My least favorite is the IT band role. I used to have to use this when I hurt my IT band during my junior year of high school. Although it helped a ton, which is why I am suggesting it, there is an uncomfortable aspect to it.

What you do is lay on top of the roller with it right under your hip joint. You will then stabilize your body and roll back and forth down to your knee around 5-10 times. You will do this exercise slowly. This is a great exercise to do, but it feels awkward until you get used to it.

Low Lunge

Finally, you can also do a low lunge. It is important that you do these correctly, so you do not hurt yourself. Stand with your feet aligned with your hips. Step forward with your foot. Bend your knee and get into a low lunge position. Your back leg should be extended at a straight position behind your body. You’ll do this for 10 seconds, 3 times each leg (Lobby, 2016).

Overall, there are several stretches that you can do to strengthen your hips, which will help you to prevent runner’s knee. This is just a small sample of several stretches and exercises that you can do 2-3 times a week to help improve your hip strength.

James Dunne has a fantastic video on YouTube walking you through his knee strengthening routine…

Knee Braces

There are also several braces that you can wear in order to prevent PFPS. A friend of mine wears braces whenever we do a physical activity in order to prevent further damage to his knees. It tends to improve the support he has around the knee and prevents serious injury. Like my friend, several people use braces.

Knee braces can reduce or possibly prevent the symptoms that surround PFPS. Since runner’s knee is caused a lot of times due to misalignment or overuse, it leads to a lot of pain at our joints inside of our knees.

Although braces due not cure runner’s knee, they can help lower the amount of pain you are feeling. Therefore, I would suggest talking to a medical professional if you are consistently getting knee injuries.


There are several ways that you can treat runner’s knee. As always, rest and ice are one of the key characteristics. Taking a few days off will help you out in the long run. Sleeves and braces are great to give your knee the support that it needs.

Arch supports might also help. If you go into specialized running shoe stores, they can measure your feet to see what kind of shoe and insoles would work best for you. Make sure that you are stretching properly before and after your runs. This will help a ton.

Overall, there are a several ways to treat runner’s knee. Doing hip strengthening exercises and wearing braces or sleeves will help a ton. However, a few days rest with icing will help cure your runner’s knee.


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