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

Is pain your constant companion when you run? It doesn’t have to be. We’ll show you eight helpful exercises for runner’s knee.

Time

28 minutes
8 exercises

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Myofascial Self-Massage for Runner’s Knee

Myofascial self-massage can help you release adhesions and tension on the outer side of your leg. Restrictions in the hip area cause the force generated while running to be transferred to the knee. In addition to the thigh muscles, the exercises should therefore focus on releasing the structures in the hip area.

Triggering Deep Tension Points for Runner’s Knee

After myofascial self-massage, use the TRIGGER to target deep fascial adhesions. Applying targeted pressure to your muscle can release deep-seated tension. During each exercise, locate the spot that hurts the most.

Mobilization and Stretching Exercises for Runner’s Knee

Have you loosened up your tissues? Very good. Now you’ll work on addressing muscle shortening and imbalances to improve mobility—using targeted stretching and mobilization exercises. This mobilizes the connective tissue, relieves pressure on the joints, and increases blood flow to the affected area. Your entire tissue becomes more supple and resilient.

Runner’s Knee Stretching Exercise: Stretches Your IT Band

Start in an upright seated position and wrap the SUPER BAND around your foot. Grasp the band with both hands. Slowly lie on your back and place both legs on the floor.

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.

Product

Loop Band

Seconds

1 / 60

Body part

Unterkörper, Hips, Thigh

Training Goals

Activation and Strengthening Exercise for Runner’s Knee

An unstable pelvis contributes to increased strain on the iliotibial band on the outside of the thigh. That’s why, in addition to classic exercises like squats or lunges, you should also do targeted activation exercises.