Six exercises to help with runner’s knee

Knee pain is one of the most common complaints we hear from runners — especially those increasing mileage, training for races, or ramping up intensity too fast.

If you’re feeling pain around or behind your kneecap, especially when squatting, going downstairs, or after long runs — this post is for you.

1.) Programming (you can out-rehab a bad program)

You can do all the mobility work and strength training in the world — but if your programming is off, you're still playing with fire. If you're ramping up your mileage too quickly, and you're not strategically building in weeks of reduced volume, your bones, muscles, and tendons simply don't get the time they need to adapt. That’s when things break down.

When we talk about effective running programming, we’re always thinking long-term. That means including deload weeks every 4 to 6 weeks. These intentional dips in mileage give your body a chance to absorb the training, recover, and come back stronger. Here’s an example of how that progression might look: 

Month 1: 10 miles 12 miles 14 miles 16 miles 

Month 2: 12 miles 14 miles 16 miles 18 miles 

Month 3: 14 miles 16 miles 18 miles 20 miles

2.) Single leg calf raises (strengthens ankle and feet)

Research shows that every time your foot strikes the ground, about 50% of the impact forces are stored as potential energy in the foot and ankle complex[1].

That energy is then released as kinetic energy to help propel your body forward. This means that when your foot and ankle are functioning optimally, they’re not just absorbing shock — they’re actively reducing the load on your knees, hips, and lower back.

One of our go-to assessments at Moment is the single-leg calf raise test.

Here’s how to do it:

1. Stand on an elevated surface (like a step) on one foot.

2. Keep your knee straight the entire time.

3. Rise up onto the ball of your foot as high as you can.

4. Slowly lower your heel below the level of the step.

5. Repeat — smooth and controlled — without bending the knee or wobbling.

What are we looking for?

• 30 clean, controlled repetitions based on the normative data on healthy individuals[2].

• No unlocking the knee.

• No shifting your foot or leaning forward.

• No funky compensations to cheat the movement.

3.) Bent knee calve raise (prepares the body for midstance of running)

Most runners know about straight-leg calf raises. But training with a bent knee has its place too. While straight-leg calf raises create more overall muscle activation, bent-knee raises train the position your leg actually moves through while running — when your knee slightly bends as your foot hits the ground.

Here’s how to do it:

1. Stand tall, knees bent slightly.

2. Push through the balls of your feet to lift your shoulders, not just your knees.

3. Avoid the “Michael Jackson lean” — this should be a vertical up-and-down movement.

4. Shoot for 30 smooth reps, just like with straight-leg raises.

You can add these to your warm-up or cross-training routine to help protect your knees and ankles from overuse.

4.) Single leg wall sit (isolates the quad and strengthens them without compensation)

Here’s how to do it:

1. Start by standing with your upper back and lower back flush against the wall.

2. Lower yourself into a partial squat position (about 45–60° of knee bend) and raise one leg.

3. Holding for 45 to 60 seconds.

If that’s too challenging, start with both legs on the ground. If two legs feels too easy but one leg feels impossible, try a staggered stance(one leg does most of the work while the other gently assists for balance and support).

As you get stronger you can even start adding load by holding a kettlebell or dumbbell in a goblet rack position while maintaining form.

5.) Forward step downs (dynamic knee strength and stability )

Here’s what we see in the clinic and on the track:

• Running uphill increases the demand on your foot and ankle complex[3].

• Running downhill increases stress on the knee, especially at the patellofemoral joint[3].

To prepare your body for both, we love incorporating a simple but effective drill: the forward step-down.

Here’s how to do it:

1. Start by standing on an aerobic step or riser.

2. Stand tall on one foot.

3. Tap your heel in front of you onto the ground (don’t shift or collapse at the knee).

4. Return to the top with control.

5. Repeat for 15 clean reps.

Ways to progress:

• Increase the height of the step.

• Reach further forward with your heel.

• Add a goblet load (kettlebell or dumbbell) and drop to a 6–10 rep range.

6.) Single-leg pogo hops (improves elasticity of the lower limbs)

Once you’ve built a solid base of strength and control, the next step in returning to running — especially after knee pain — is introducing plyometrics.

Running is basically a series of controlled hops from one leg to the other. That means you need the ability to absorb and produce force quickly — not just slowly and under control like in traditional strength training.

To bridge that gap, we love starting with a simple drill: the single-leg pogo hop.

Here’s how to do it:

1. Stand on one leg.

2. Bounce lightly up and down on the ball of your foot.

3. Stay upright, tall, and relaxed.

4. Aim for 30 seconds of consistent hops.

5. Add 5–10 contacts per workout and over time, build up to 60–90 contacts to improve endurance and resilience.

We’re looking for:

• No loss of bounce height

• No shin pain or knee irritation

• Clean, consistent rhythm

If this is too hard, start here:

• Double-leg pogo hops.

• Progress to staggered stance (more weight on one leg).

• Then move to true single-leg hops.

*Use a metronome to match running rhythm

Running has a rhythm — and most stride frequencies fall between 160–180 steps per minute[4-5].

We like to set a metronome to 150 beats per minute and match your pogo hops to that beat. This helps build rhythm, timing, and efficiency — all key to better, safer running mechanics.

If you’re a runner that has been struggling with knee pain for a long period of time then you may need something that is more specific to you. Our goal with the blog is to provide a general overview that may be helpful to a broad population but every person that we work with gets an individualized approach.

Whether you’re local to our clinics here in New York City or looking for a virtual consultation, you can schedule a free discovery call here to see if we can help you get long-term relief.

Citations:

1. Ker, R. F., Bennett, M. B., Bibby, S. R., Kester, R. C., & Alexander, R. M. (1987). The spring in the arch of the human foot. Nature, 325(7000), 147–149. https://doi.org/10.1038/325147a0

2. Hébert-Losier, K., Newsham-West, R. J., Schneiders, A. G., & Sullivan, S. J. (2009). Raising the standards of the calf-raise test: A systematic review. Journal of Science and Medicine in Sport, 12(6), 594–602. https://doi.org/10.1016/j.jsams.2008.12.628

3. Vernillo, G., Giandolini, M., Edwards, W. B., Morin, J.-B., Samozino, P., Horvais, N., & Millet, G. Y. (2017). Biomechanics and physiology of uphill and downhill running. Sports Medicine, 47(4), 615–629. https://doi.org/10.1007/s40279-016-0605-y

4. Elliott, B. C., & Blanksby, B. A. (1979). Optimal stride length considerations for male and female recreational runners. British Journal of Sports Medicine, 13(1), 15–18. https://doi.org/10.1136/bjsm.13.1.15

5. Cavanagh, P. R., & Williams, K. R. (1982). The effect of stride length variation on oxygen uptake during distance running. Medicine and Science in Sports and Exercise, 14(1), 30–35. https://doi.org/10.1249/00005768-198201000-00006