The #1 Exercise For Runner’s Knee

Updated: Mar 23

Runner’s knee is one of the most common…and dreaded issues a runner can deal with.

You’re minding your business when out of nowhere you get that pulsing ache right above your knee cap. And no matter how much you rest it, roll it or massage it, it always seems to comes back.

If this sounds like you, then check out today’s coaching because I’m going to show you the easiest way to eliminate this issue, so you can make sure your knees are always ready when you hit the pavement!


What most people don’t realize about the knee is that there is a rotational component to how it moves, not just flexion and extension. So, no matter if you’re running a rugged trail or the flattest surface ever, your foot is always landing at a different angle. If your knee can’t go into these positions effortlessly, the knee will start breaking down.


How do we make sure our knee can handle these positions? We start working on that rotation, specifically rotation of your tibia. Yes, your tibia! Not many know that this guy can rotate which is why so many of us experience nagging problems. But if we get it to move correctly, it’s the most efficient and effective way to relieve runner’s knee and reduce the risk of it coming back in the future.


On the surface, this looks like a simple exercise but there is a ton of nuance to this so I’d highly recommend following along with this coaching and my cues the first couple of times you do it.

The beauty of this exercise is that you can do it pretty much everywhere so hit play on the video above and give this a try.


If this is the first time doing this, I’d recommend doing it in a chair.


For programming, I would start out with 10 reps each direction at least once per day. These are so simple that you can do them at the office, or while chilling on the couch. Another time to do them would be right before you run to get those knees primed for the road.


And just on a side note, your hips also play a huge role in keeping your knees healthy. If you click the link below, you can get my 3 must-have mobility moves to bulletproof your body including one for your hips that’s going to be a game changer, especially if you’re a runner. It’s totally free so check it out.


Matt is a Strength and Mobility Coach with over 15 years experience in his field. He's coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

#onlinemobilitytraining #kinstretchonline #mobilitytraining #running #sportsperformance

Always consult with a qualified healthcare professional prior to beginning any exercise program. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

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