How to Fix Runner’s Knee Fast: 6 Proven Exercises from the Moment Team

Runner’s knee (or patellofemoral pain syndrome) can feel like a frustrating stop sign on your fitness journey—especially when you’re used to training hard and logging regular miles. But the good news? You don’t have to let it derail your routine long-term.

The Moment Physical Therapy team has helped hundreds of runners get back on the road, trail, or track with less pain and better performance. Below, we’re sharing six of our favorite go-to exercises to help fix runner’s knee faster—plus a few expert insights that you won’t get from generic rehab programs.

Understanding the Real Cause of Runner’s Knee

Most people assume runner’s knee is a “knee problem,” but it’s rarely that simple. In our clinical experience, it often stems from a combination of:

• Poor hip control

• Weakness or delayed activation in the glutes

• Limited ankle and foot mobility

• Compensation patterns elsewhere in the body

That’s why cookie-cutter rehab doesn’t work long-term. At Moment, we tailor your recovery around your unique movement patterns, running goals, and lifestyle.

6 Physical Therapy Exercises That Help Fix Runner’s Knee Fast

1. Single-Leg Calf Raises

Strengthens foot and ankle mechanics — your first line of defense

Here’s something most runners don’t realize: each time your foot strikes the ground, around 50% of the impact is stored in the foot and ankle complex as potential energy. That energy is then returned to help propel you forward — if your system is working efficiently.

Weakness here? Your knees (and hips and back) pay the price.

How to do it:

• Stand on a step, one foot at a time.

• Keep your knee completely straight.

• Rise onto the ball of your foot, then slowly lower the heel below step level.

• Control every rep — no bouncing, no knee bend.
  

Goal: 30 clean, controlled reps without wobble or compensation.

2. Bent-Knee Calf Raises

Targets soleus and midstance strength for better running efficiency

While straight-leg calf raises get most of the attention, bent-knee raises train the muscles in a position that mimics running gait, particularly during midstance when the knee is slightly flexed.

How to do it:

• Stand tall with both knees slightly bent.

• Push through the balls of your feet to lift upward — keep it vertical.

• Avoid leaning forward or letting your hips drive the movement.
  

Start with: 30 reps, smooth and steady. These are great in warm-ups or strength circuits.

3. Single-Leg Wall Sit

Isolates the quads and builds knee-specific endurance

This is one of our favorite “quiet killers” — it looks simple, but it lights up the quads without letting other muscles take over.

How to do it:

• Lean back against a wall and lower into a squat (45–60° bend).

• Lift one foot off the floor and hold the position.

• Keep your back flat and hips level.
  

Too hard? Start with both feet down or try a staggered stance.
Too easy? Add a dumbbell or kettlebell in a goblet hold.

Hold time: 40–60 seconds per side.

4. Forward Step Downs

Trains dynamic strength and single-leg control under load

Running uphill? It’s your glutes and calves doing the work.
Running downhill? Your knees — especially the patellofemoral joint — take the hit.

This drill preps you for both.

How to do it:

• Stand tall on a step

• Tap your heel forward to the ground — slow, smooth, and controlled.

• Don’t collapse the knee inward or let your body shift off-center.
  

Start with: 15 reps per leg.
To progress: Increase step height, add load, or extend the reach.

5. Single-Leg Pogo Hops

Builds springiness, rhythm, and impact tolerance

Once strength and control are locked in, it’s time to train elasticity — because running isn’t just about slow force production. It’s a plyometric activity. That means your tendons, muscles, and nervous system all need to work together, fast.

How to do it:

• Stand on one foot.

• Bounce lightly on the ball of your foot — think of staying “quick and quiet.”

• Stay upright and relaxed. Match the tempo of your hops to a steady beat.
  

Start with: 30 seconds
Goal: Build to 60–90 contacts, pain-free.

Pro tip: Use a metronome app and match to 150 bpm — that rhythm trains your body for better running cadence.

6. Double-Leg Pogo → Staggered → Single-Leg

Build your way up safely

Not quite ready for single-leg plyos? No problem — we build this in phases:

• Start with double-leg pogo hops

• Progress to a staggered stance (more weight on one foot)

• Then move to true single-leg pogo hops
  

This sequence builds not just strength, but the timing and symmetry your knees need to handle impact without overloading.

Why These Exercises Work (When Others Don’t)

There’s a reason these drills make it into so many of our runner rehab plans:

• They target the root cause of dysfunction—not just symptoms.

• They build total-leg and trunk strength, not just “stretch and pray.”

• They can be adapted across pain levels, training stages, and performance goals.

At Moment, our performance physical therapy team doesn’t just want you pain-free—we want you stronger than before.

Want Faster Relief and Real Results?

If you’re still struggling with pain despite trying foam rolling, massage, or random YouTube exercises—it’s time to change the game. Our experts in Downtown Manhattan specialize in helping runners and athletes get back to doing what they love without limitations.

Come in for a 1-on-1 session and experience the difference for yourself.

Stop guessing. Start progressing.

{Book your personalized runner’s knee evaluation with Moment PT today.}