Get Rid of Runner's Knee: 8 Exercises for ITBS

Now push and pull yourself back and forth on the roller using your opposite leg and arms, so that the roller moves along your iliotibial band and the muscles on the outer thigh. Also shift your position slightly forward so that the outer portion of the front thigh muscles is rolled as well.

Tip: Cover the entire length from your knee to your pelvis. This exercise helps you release tension along the outer thigh.

Move slowly in place and feel for the individual tender spots. Hold for about 15 seconds at the spots that hurt the most, breathing calmly and deeply. Engage your lateral gluteal muscles by turning slightly to the side.

Tip: During this runner’s knee exercise, push yourself up from your shoulders with your chest out—this will also provide stabilization training for your shoulder girdle. Is the pain too intense? Then you can also perform the exercise with the BLACKROLL ®.

Slowly lower your weight onto the BALL 12. Breathe against the ball and try to gently push it deeper into the tissue with each exhalation. This will release various pain points along the hip flexor muscle. Next, keep the BALL 12 in one spot and slowly move the same-side, extended leg toward your armpit and back several times.

For methods involving deeper pressure on the abdomen, an abdominal aortic aneurysm should be ruled out beforehand. If you feel a pulsation or throbbing under the ball, you’re pressing on an artery. In this case, adjust the position of the ball.

Tip: Is the intensity too high for you at first? Then you can alternatively perform the exercise for runner’s knee using the BLACKROLL®. Want more intensity? Then you can lift the leg on the same side slightly and sink deeper into the hip flexor as you lower it back down.

Hold the position and breathe deeply until the pain subsides. For additional mobility, move your leg forward and backward.

Tip: During this runner’s knee exercise, also look for painful tight spots in the front and back of the lateral pelvic area by turning slightly toward or away from the wall.

Actively lift the leg with the SUPER BAND as far as possible and let it sink inward. Use the band to pull your leg further into the stretch and hold this position.

Tip: For an additional mobilizing effect, you can gently circle your leg in the final position of the stretch, as well as bend and straighten your knee.

Now bring one leg in front of your body and bend your knee at a 45- to 90-degree angle, as far as you can. Extend your other leg behind your body and press your pelvis toward the floor on the side of the extended leg.

Tip: For a variation of the runner’s knee exercise, you can adjust the position of your upper body. If you lean forward, you’ll increase the stretch in your hip.

Lift your top thigh and rotate it outward. Hold the thigh in the end-range contraction for up to six seconds, then return to the starting position.

Tip: To stabilize your hips during this exercise, make sure the inner edges of your feet stay firmly pressed together. Your pelvis should also remain still.