Four exercises I swear by for keeping knee pain at bay while running
Suffering from knee pain? Try these moves
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
A post shared by Tash Gale (@galephysio)
A photo posted by on
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.
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
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.
Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea.
Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors, Metro.co.uk, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.
-
This low-impact, four-move workout will build full-body strength without jumping
Workout You don't need any equipment to do this easy session
By Lucy Gornall Published
-
There's a shoe for everyone in Hoka's December sale—I should know, I test them for a living
Deal Hoka shoes are so good they’ll make you forget about other brands
By Lou Mudge Published