Four Stretches and Exercises For Knee Pain Relief
exercises for knee pain relief

Four Stretches And Exercises For Knee Pain Relief

The last thing any runner, new or seasoned, would want to suffer is a bad case of runner’s knee.

This happens when pain or inflammation occurs around or under the kneecap.

Unfortunately, this will stop even the most avid runner in their tracks.

If you’re suffering from runner’s knee, remember to Rest, Ice, Compress, and Elevate (or RICE).

Also, there are many exercises and stretches for knee pain relief.

In order to prevent another episode of runner’s knee, you’ll have to do exercises that will keep you mobile for years to come.

Why neglect your knees when they play the most viable role in your mobility?

You want to preserve and protect your knees from serious pain and keep your running habit alive.

By utilizing these four exercises and stretches for knee pain relief, your knees will say “thank you” instead of “ouch”.

These exercises focus on your quads, calves, and hamstrings,

 Also include lateral exercises that strengthen the muscles around your knees.

Let’s break down each of the four so you can start them as early as today:

The Quads

If you’re anywhere close to a wall, you can perform what is known as a wall sit.

This exercise is proven to strengthen your quads.

Even better, you can do them just about anywhere.

How to do the Wall Sit: 

wall sit workout for knees
  • Stand with your back against the wall. Spread your feet within a hip’s distance away from each other and in front of you. Slide your back down the wall and bend your knees to a 90-degree angle. Your thighs must be parallel to each other.
  • Hold for 30 to 60 seconds. Then return to a standing position. That’s one rep. Do 3 reps total.
  • Pro-Challenge: Alternate your wall sits between heels. Start off by lifting your left heel off the floor. Then alternate with your right on the next rep. Not only will this work the quads, but your calves will also be incorporated using this method.

If you're still looking for a little bit of help stretching out the legs, foam rollers are a great addition.

The Calves

This muscle group is important to stretch if your goal is to protect your knees.

Well-stretched and loosened calves will definitely play a supporting role in preventing runner’s knee.

Here’s a go-to calf stretch for knee pain relief you can use right now:


  • Stand an arms distance away from the wall.
  • Begin by stepping your left foot forward and your right leg behind you. Bend your left knee while pressing your right heel. Hold for 20 to 30 seconds and alternate legs. Hold for same time.

The Hamstrings

Your quads and hamstrings are supposed to work together as a cohesive unit.

If your quads get weak and your hamstrings get tight, your knees will be in deep trouble.

The following is a stretch you can use to help your hamstrings do its part to keep your knees strong:

  • Stand with your feet hip width apart.
  • As you keep your legs straight, bend at the hips and fold forward. Think of trying to bring your belly to your thighs. Then place your hands on the floor.
  • Be sure to relax your neck. If the stretch gets too intense, place your hands on the back of your calves or bend your knees slightly. Hold for 30 seconds and return to a standing position slowly.


If you think your side muscles are not important to your knees, think again.

These muscles help support your knee joints and keep them strong.

The last thing you need in your life are weak joints.

One exercise to try out is a side lunge. This is one of the important stretches for knee pain relief.  

Here’s how to do it:

  • Your feet should be directly under your hips.
  • Next, step with your right foot wide to the side coming into a lunge position with your left fingers touching your right foot. Do not allow your right knee to go past your right toes.
  • Push your right foot back into a standing position. Then side lunge to the left position. That’s one rep.

Remember the goal is to get rid of OR reduce you're chances of getting “runner’s knee”.

 The good news is by doing these stretches and exercises for knee pain relief, you'll help add more years to your running.