Four exercises I swear by for keeping knee pain at bay while running

Knee pain is incredibly frustrating, especially for runners. Our knees play a role in most sports and everyday movements but they are especially critical to running.

Like most runners, I’m no stranger to knee injuries—or the frustration that comes when pain keeps you from running. That’s why these exercises are a cornerstone of my routine strength training and I make sure to do them at least twice a week.

How to do the knee-strengthening exercises

There are four exercises in my strength training routine, which I copied from physical therapist Tash Gale. They are:

• Reverse lunge
• Side step with resistance band
• Wall sit
• Single-leg wall sit

Before starting, Gale advises you should only do these exercises if your pain level is no more than four out of 10. You should also check with a qualified medical professional before starting a new exercise regime.

Why should runners strengthen their knees?

Strengthening the knees is essential to reducing injury risk, improving joint stability and enhancing mobility. Strong muscles and ligaments around the knee also help to absorb impact, which is vital for runners.

For this routine, Gale emphasizes building tolerance in the muscles and tendons before progressing to more intensive activities like longer, faster runs.

Why I love these exercises

With a busy schedule, I love that this routine is quick and hassle-free. All I need is a resistance band and a wall, making it easy to do at home, or even outdoors.

I also appreciate how these exercises focus on future-proofing my knees while addressing any early-stage niggles. By adjusting the reps or intensity (like adding weight) I can tailor it as a strengthening workout or recovery routine.

Looking for more running tips? Check out our guides on how to perfect your running form and how to make breathing easier when running.

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