Runner's Knee Stretches 

Time Stamps: 1:40 - Stretch 1 (hold 30-45 seconds, 2 reps each leg) 2:40 - Stretch 2 (30-45 seconds, 2 reps each leg) Hip Abductors 3:35 - Stretch 3, 2 parts (30-45 seconds each, 2 reps, each side) 4:40 - Stretch 4 (30 seconds, 2 reps) 5:40 - Stretch 5 (30-45 seconds) Illiotibial Band 7:10 - Stretch 6 (60 seconds each day before run)

I did them for 6 days in a row and my runners knee is 100% cured. Thanks 👍

I was diagnosed with runner's knee and researched the best stretches for the condition and put them together in one video. I decided to make the video because of the dramatic success I had with the, I hope you are healed soon and back training soon. Thanks for posting. Chad

I found this video via a Reddit post. So glad I did. I've been doing these exercises for 5 days now and wow, I feel so much better. My knees and shins hurt to the point where I couldn't sleep without taking ibuprofen, but after 2 days of doing this routine, I was able to stop. And not only do my knees feel much better, but my hips are stronger and more stable now, as well. Thank you, thank you, thank you!

i have had runners knee for 9 years. These have helped me with the pain, i burst into tears. Thank you so much :"(

15 Years ago, I developed runners knee so badly that I had to stop running 3 weeks before my marathon. I still ran the marathon, but the knee pain made the last 4-5 miles very painful. I'm currently training for a marathon again. Runners knee has struck again. I thought my whole training would be derailed again! When it started (maybe 3 weeks ago) I found this video. I began doing these exercises right away. I never stopped running and I have been continuing the exercises regularly. The knee pain is nearly gone! It is WORKING and I couldn't be more grateful! Thank you for sharing what has worked so well!

this is a holy grail of a video. I used this years ago when I got patelofemoral pain syndrome. these exercises cured my knee pain. and here I am back again years later, with a new injury on the same knee lol. I am so grateful this video still exists. Thank you so much. Wish me luck!

I wrote you a little over 2 weeks ago about knee pain form Parkour, u said your expertise was on running, i decided to give this a try anyway. 2 weeks later and i feel amazing. I could barley walk without sever pain, now im back to light training every other day with almost no pain or sourness, even when i wake up. im 23 and have been active all my life, you have restored my mobility..my way of life. you have no idea how much u have helped me. words can't describe my gratitude. Thank You Chad

I found this video recommended by someone on Reddit while I was searching for something to fix the knee pain. I had it for a week on both of them, tried some different exercises, also tried to put ice on them, no improvement at all. Then today I did the exercises like 2-3 times with break between them and the pain is gone like 80-90% already in few hours. Thank you very much for the video! Edit: after 2 weeks the pain is completely gone. I was afraid when I read that it could take up to 6 weeks to heal.

Definitely before the run. For those of us who do not believe in stretching much at all before running, the IT band and the Achilles tendon are two of the exceptions if you have been diagnosed with runners knee or Achilles tendinitis. That IT band needs stretches and elongated so it does not rub against your knee while you run and cause irritation. After the run is not necessary but won't hurt either. Chad

I also found this from a Reddit post that spoke very highly of this video… I was discouraged from nearly a year of dealing with patellofemoral pain. I was hesitant to try this but it felt like a literal miracle… god bless you, and I can’t thank you enough for taking away my pain. I’ll be recommending this to friends and family with pain :)

My knees have been hurting for so long I was nearly in tear with how much joy you have given me, so much more freedom!

Here I come again to this vid after 2 years. So glad it is still here 😁👍

Bless your wonderful heart for posting this video and keeping it up online for me to be able to find today!!! You are helping runners in pain in December 2023 and I could not be more grateful or hopeful!!! I unfortunately won't know if this has worked or not until my next run because my knee pain is a little brat that likes to behave completely normal until I'm on the road at the 1 mile mark. And then I have to walk back and tell myself I obviously need to rest it more, but then the minute I'm home, the pain vanishes, and acts like it was never there in the first place (ugh so annoying, but at least I'm not in pain all day every day!!) So I'm going to keep doing these exercises and stretches and just cross my fingers that the next time I try to run, it will have improved!!! Thank you in advance anyway, because I've got a real sure feeling this will definitely fix my pain issues from now on!!!!!

Wow, I never leave comments but have to now. I have had a runners knee before and always struggling with it as it comes and goes. Had exercises from my physiotherapist and they helped a bit. But 3 days ago my knee was so painful I wanted to cry. Then I found your video and after the first time I already felt an instant relief. Been doing it for 3 days now, will continue for another 1.5 weeks before I go back to running. Such a relief, I can't believe it. Thank you so so so much!

My knees hurt a lot when I start running and on long drives. I just did these after a four hour drive and I feel so much better already. You're a lifesaver!

After 4 days of these stretches I can already feel a significant difference!

Been following this routine for nearly a week. After 2 days I felt an improvement and on day 5, I feel completely ready to take on weighted squats again. I used to be able to do 540 on the leg press 3 years ago until I started getting knee pain. I was still strong, but very scared so I stopped lifting. I feel more than ready to get back into it after doing these exercises. Thank you mister man!

Hey, have you considered re-recording this? Seems like a lot of people find it really helpful, but I struggle to follow along because of the low volume and background noise. Would also be cool to have it real-time (rather than saying "now do the other side", etc) so that people could do it without needing to pause.

Knee pain flared up a bit and so glad I've been able to reliably seek out this video for the past decade!

Just started following your method today. About done the stretchs, already feeling my weakness. 10 days out from my first full Marathon, been having bad knee pain last month of prep. Hoping this will tune me up for the big day. Thanks a lot🙏

I got my peace officer physical exam in a week. Hurt my knee about a week ago, the day after I hit my time goal. I am so glad I found this video. I’m a bodybuilder/powerlifter and never stretched like this before. Thank you so much!!

The guy from Reddit, and you. Are legends. Thank you so much.

You are a god among men. I've had knee pain when I run for as long as I can remember. Just going along with your video for the first time after my run today has virtually alleviated all the pain. I will be doing this everyday now. Thank you so much!!!!!!

These knee stretches are a complete lifesaver. Thank you so much for posting them, and for keeping them up. They completely resolved all of the knee pain I was experiencing!

Hi Chad, I just wanted to say that you saved my legs and countless doctor visits. I tried these stretches after a grinding left knee, within less than a month, all discomfort disappeared. My legs are stronger than ever, and I can continue to bike ride and run. Thanks to you, you are a King among men.

Definitely do the last two stretches before the run. The rest can be done any time of day. The table stretch will loosen your IT band before you run so it doesn't rub up against your knee on the outside. Let me know how it goes. Thanks for posting. Chad

Thank you brother. Been doing these exercises 3 days a week. I tried waiting for my knee to get better since Nov., but there was little to no improvement. I hope your exercises will help cure it. Thank you for sharing and I can’t wait to run again. Update: Started going on the treadmill and stopped completely running outside for 2 hours 3 days a week. Also hit my goal weight of 170 lbs 5’11.

I've runners knee for 3 months now, been to the fysiotherapist for also 3 months and have done nothing but rest and gone to the gym to train muscle (no running). I'm going to try these exercises from this day onward and will keep you informed regarding my progress. I'm so hoping this helps, because running is my life. Can't wait to run 1/2 marathon again.

Those last two stretches have been a god send, I can at least now sit at work for prolonged periods of time without a ton of outside knee pain. Thank you so very much!

Thank you I’ve been to lazy to do my runners knee exercises but latley I’ve been working on self improvement. Now I’ve been doing it and after just one video I feel so much better thank you so much I’m gonna go run now

wow my runners knee just started today and after I did your stretches my knee is already feeling ten times better. keep holding on, thanks

It fixed my runners almost instantly. Not fully fixed, but its like 100x better

Just started running again after many years and had experienced some pain.. I came across your video and THANK YOU!! Such a lifesaver and I can still enjoy running!!!

After the first exercise my knee pain decreased. Thx man, these stretches are working.

I don’t usually comment on things but I’ve had runner’s knee for about 6 months now; it stopped me from being able to run my first marathon and I’ve just been overall really down about the whole thing. This video gives me hope though! Thank you!

Came back to say thank you! These exercises kept me running :)

These exercises saved me. They equally strengthen all the muscles front back and lateral that affect the knee, resolving misalignment and getting the knee tracking right again. These are the ONLY exercises that helped me. Thank you so much!

Dude. Thank you so much for posting this video. I've recently started jogging again to get my heart and lungs back in shape, but at 6' 230 lbs, I'm not a small guy. Plus, as a chef, I'm on my feet all day. After only a couple of weeks of jogging, I just started to get some severe runners knee pains this morning. After doing these stretches, especially the last two, the pain was alleviated IMMEDIATELY. Thanks again man. Now I don't have to worry about enduring the pain at work today.

I want to say it loud and clear: THANK YOU FOR HELPING ME GETTING RID OF MY RUNNER KNEE! You are simply the BEST! the pain is 95%...GONE! I can't thank you enough!

Thanks :) I just went through them - those last two felt really great! The one with the step hurt and my knees made a lot of cracking noise. Hopefully after a while of doing them, I'll strengthen up. Can't wait to run without pain. Thanks again!

Thanks for these ones. Im a begginer runner that developed a slight knee pain. It went completely away after doing this stretches before a run and before sleeping

Thank you SO much for these! I hit pause and took pictures with my phone of each stretch so I can carry the stretches with me without always having to watch the whole video. Hopefully in a week or so I will be able to walk down the stairs without pain. Just wanted to say thank you and I love that your cat has a cameo in this! My cat loves to do the stretches with me so she appreciated that part!

I'm a beginner runner, and I have become addicted to it and got carried away one day and went way longer than I should've. Since then I've had runners knee. This is awesome, working it into my daily routine. Thank you.

and how about lunges, or body weight squats? do you recommend them?

Hey, thank you so much. Got this video from a website after suffering a runners knee after my last 3 runs. After today’s run i did the stretches and the pain is almost completely gone already!

Hi Chad. Greetings from Denmark. Thank you so much for putting the video together. I am training for my first ½ marathon and 6 weeks ago I ran 15 km for the first time. After that sadly I have had Runner's knee. 3-4 weeks ago I saw your video and started doing the stretches every day. After 1½-2 weeks the soreness on the outer knee started to decline and now I am almost painfree. Apart from the stretches I tape up my knee on longer runs and it helps too and I think a short stride is a very good idea. The ½ marathon is exactly 1 month away and thanks to your stretches runner's knee is not preventing me from participating. Once again thank you. Kind regards Torben

Thank you !!!!!!!!!!!!! I could barely walk for a month, because my Runner's Knee had gotten so bad. After doing these stretches for a week, the pain has all but stopped! Thank you so much for improving my quality of life.

That is great to hear! Thank you for coming back and posting and update. I apologize about the sound. It was my first video ever posted to RU-vid and I was a newbie. That camera has a horrible mic. Chad

The stretches worked like magic. I started running about 6 weeks ago. for the first time. Developed a tolerable but nagging pain on the inside of left knee. A week of these stretches the pain has subsided. Thanks.

The cat in the background is a mood.

Your video is what helped me as well half a year ago. I forgot about your video and have pain again, but tonight i remembered ans boy was i weak and stiff. This is gonna do wonders again!

When should I do these stretches? For me it hurts just going down the stairs (both knees)

Yes it is safe. There really are only too stretches. The last two. The others are more strengthening for the knee. You started off doing too much too soon. Many people do. Take at least 1 week off and just do what's in the video and it should help greatly. But you must take the 7 days off and just do the stretches and exercises. Then get back to training and just do them 3 times per week while training. It will be worth it in the end. Good luck and thank you for your service. Chad

two weeks ago I had bad runner's knee in my right knee. After doing these stretches consistently I now have no pain, and I'm back running. Thanks!

These stretches have removed pain for me. I had started my training for a marathon but got very bad pain in my left knee. I rested for 7 days then tried to run but the pain was still there. I started these stretches along with another couple i got elsewhere and two weeks later no pain. I just did a 10 mile run no problem. Marathon training back on track. I fully recommend following the suggestions in this video. Thanks for the help..

Thank you for posting these Chad. I have been doing them for about a week (during training) and have noticed significant reduction in post-running aching on the outside of my knee.

Done these stretches a couple of years ago and became pain free but got lazy and resorted to general core work. I had to stop mid run the other day with really sore knee pain so hopefully these will help again. Got a marathon in 7 weeks so fingers crossed.

Best runners knee work out on here guys.. you wont be wasting your time with this one!

today i got diagnosed with a runnersknee , got some exercises from my doc .. i started looking at youtube when i got home and found your video's , they are very simlair .. very well explained, much better to do them then from a piece of paper !! thx a lot keep you posted 'bout progress

You are welcome. Thank you for posting. Let me know if they help. Chad

I've had bad pain on the inside of my knee flare up for weeks on end every time I ran to the point where.i stopped completely. Just tried these stretches out and the pain has immediately gone! Thank you so much

Awww Kitty is doing some stretches too :)

I cannot thank you enough! A few weeks into my half marathon training my knee was KILLING me and I was scared I was going to have to quit running. Thanks to these stretches, I'm back running!!!!

wow this really works thx for making the video. i dont have any knee pain any more.

Just wanted to say thanks for the routine. I was getting terrible pain when running, even only short distances. Now with these exercises, stretches and the strapping from your other video, I'm able to run long distances again.

I just found this video... I am really hoping it helps, right now I'm in sever pain in my left knee, I tun seven miles every other day and I don't want to miss a day! I'm suppose to run tomorrow but my knee hurts so bad right now I was crying, :/ so I think I have to skip tomorrow, I've been icing and wearing a brace, I tried doing these but it hurts way too much at this point, would you recommend I try these stretches when the pain subsided a bit? I was able to do the table one though and it feels a lot better then 10 minutes ago. I really want to be able to do these without pain and run again without pain. I've been running 7 miles every other day for 5 months and my right knee is fine. Also does starting fast factor into the pain? I start at 7.0 mph on the treadmill and end at 7.7 usually do my seven miles in 58 minutes and 20 seconds

This is awesome. Hurt my knee yesterday while running down a bridge, and it hurt to even walk today. Did most of these stretches today, and now I can walk without pain. This makes me very hopeful that I'll be back to running soon!! Thanks for posting this!

Holy smokes! I just followed the video and already have relief! Thank you!

Just want to add to all the positive comments - I've been hobbling around the office all day with pain on the inside of my kneecap. I've just finished doing these exercises and I'm amazed at the instant results! I was expecting to have to do these for days or weeks to see a difference, but the pain is almost gone straight away. I know the relief is probably temporary (I plan to keep doing these all week and beyond), but I couldn't believe how much better my knee felt straight away. So thanks!

Everyone here in January on their new year get fit regime (me too!)

I am a hiker and am training for a thru hike in 4 months from now, even though I thought I was starting my training as gradual as possible, it still probably was too much too soon. Unfortunately, upon descending on a steep hike I did earlier this week I encountered knee tightness and dull pain in my right knee. I know it may be something other than Runner's Knee but I am trying my best to avoid having to go through weeks of PT (which would definitely interfere with my training). The tightness persists while simply walking and bending the knee so for the past couple days been taking it easy and came across this video. I just finished doing all the stretches you recommended and the tightness/dull pain is GONE! Thank you, thank you so much! This hike means a lot to me. I guess hikers can benefit from these as well. Wish you the best on your running endeavors :)

So nice that your cat does these stretches with you. Thanks for the tips. Going to give these a try for a month and see what happens!

Bless you for still replying to comments after 14 years lol. I also found this from a reddit thread. I miss this era of RU-vid, before it was all influencers and SEO. This has helped me amidst my marathon training!

Thanks for posting. Cute cat sleeping in the back

These are great stretches. They certainly did help with my knees-I'd probably still be in pain without these stretches. Thanks for posting! Glad your runner's knee is fixed!

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Hi Chad, Well in response to your question, the pain is still there, but it is more bearable. I do a variation of the table stretch by sitting down on a chair & leaning forward, placing an ankle ontop of a knee. I do about a 30sec stretch morning & evening which really helps. In sprint training, I actually use the IT Band strap which also helps. Infact, I didn't feel anything last night, so I know something is working! Thanks Chad!!!

that sleepy cat

I got runner's knee kinda unexpectedly after starting running training again week after a marathon. Never had it before even when I've been running for ages, but it effectively prevented me from running more than a couple of kilometers at a time. Took a week off from running using mostly the stretches and exercises on your video, and yesterday I ran 10km again without any knee pain. Thanks.

The runners knee has devastated all running in the last year. I use orhtotics but ran out of cash to get my check-up and soon had the problems after this coupled with a good training spell over mixed terrain. because I was so focussed on the injury I entirely forgot about the old runners knee syndrome. I found your video and I've started and very slowly the exercises are helping; because its been so long my expectations are zero but I'll keep trying. Thank-you Chad. Kris

Thank you! Trying this out today. Developed knee pain a few weeks back during marathon training. Going to give this a shot!

This is awesome. I am a runner who hates stretching and I followed the video, that last stretch with the table and bringing my head to my feet really released a lot of my pain

I've been running for about seven years now and I just developed runners knee and these stretches really helped

i watched this video back in may/june after suffering with pain in the outside of my knee, i went from running 10 miles a week to 30 and my knee couldnt take it, i did these exercises and after about 7/10 days my knee felt better, in the following months i ran a half marathon (1hr 43min) various 10k's and triathlons, this guy saved my season, keep running everyone.

I have been struggling with knee pain caused by itbs for three months now, I have pretty much lost all my running fitness and missed a half marathon too, I have completely stopped twice for two weeks only to have it return. I have seen a physio and she is getting me to build up my strength, specifically glutes because that is where I am weak. I will do these exercises and stretches too and let you know how it goes. Running another half this year would be like a dream come true.

I just have to thank you. I really was giving up on running due to runners knee. I tried other videos. Came across yours and now I am running pain free with my left knee. It really is amazing. 2 weeks of exercising every day and now I table stretch every day and exercise every other day. Thank you so much Scott

Thank you! I was putting in so many miles over the summer...physical therapy since September...Ice rest creams yoga....that IT band I think Is causing my problems nothing helps ...it’s that tiny bone On that outside of the knee that’s flared up...just did this sequence and what a relief! I’ll keep at it...I could cry because I so need to run again...thanks

I've had runners knee for 6 months and can hardly walk. I've tried all kinds of exercises and none helped. Hours after doing your exercises I can walk again and my knees feels almost normal. I have my life back! THANKS!!!!! : ) Love the cat too!

How many times per day/week would you recommend doing these exercises? Did you fully recover doing these? Also, what type of runner's knee did you have?

hey, thought i ruined my knee training for the marine corp, but the moment i did those last few stretches for a while i felt almost instant relief. thank you so much i thought my knee was done for due to the pain i felt on the outside of my knee your a real life saver!!! doing this for the next few weeks i hope it leaves for ever.

Thanks for replying so fast. When I did the IT band stretching on table, the pain did not comes from the knee, but from the glute area. :) I was diagnosed with ulcer in the lateral femoral condyle, however, when I bend my knee on normal activities or running, the pain comes from medial side and under the patella, not from the lateral side (different from your symptoms) I've been doing your exercises for two days... and I can feel LESS pain on my knee when I bend it. Amazing!

Have to say I was really quite dubious as to the effectiveness of these stretches as they didn't actually seem to target where my knee was actually hurting, I was at the end of my tether though literally running in pain from 1/2 mile onwards so thought what the hey, may as well try... I've been doing them just 1 week now and.....the pain during the run is virtually eliminated!!! Incredible. Been doing them twice daily on 'off' days , then once pre-run and once post-run. My knee is still quite sore the day after a run but after the stretches it loosens right out, I've no doubt in time that will eventually go too. I never comment on videos but this absolutely deserved it, thank you very much, Trev.

Hello, I'm 8 weeks from a marathon, and since 2 weeks I have runners knee. I tried your stretches for the first time tonight, I'll keep you informed if they work out. Thanks for posting this video!

thank you for posting! I thought I was going to have to give up running due the pain in both of my knees. since doing these exercises the pain has virtually disappeared! thank you, once again!

I used these stretches when my knee got sore late in my training for last year's Hospital Hill half and they worked wonders. I was able to run the race with absolutely no trouble. This year I'm starting them earlier in my training to try and avoid runners knee altogether. Thanks for the great videos!

I want to thank you for helping me with my knee. I have no knee pain at all the excercise that helped me was the last one which is the best!

hello, i had the exact problems you described. the outside of my knee hurts like hell even after a few km. i'm now doing these stretches every night to train the knee muscles, went running after 1 week, no pain at all. i could go on forever. thanks! i will recommend these stretches to all my friends!

I spent about 1 year without running, convinced that I had bad knees and that i wasnt gonna be able to run for the rest of my life. Yesterday I decided to try running again and after 10 min my knees were killing me. Came back home went on youtube and by accident i found your video, today my pain is gone. God bless you, no pain, feel great :D...

I found this via a Reddit post as well claiming that it was the cureall (for jumper's knee). I was sceptical. I've had my knee pain for a few years, been to a kine and generally have been taking care of myself. Watched the video, followed it for two days and BAM. Instant results. I can't believe it and I would like to thank the author for posting (I can help you shout in your next video if you like). I am a badminton player and I imagine the movements may be somewhat similar but once again thank you author for putting this out there. Amazing stuff!