Exercises for runner’s knee

Supportive ITBS exercises for prevention and pain relief

Duration
28 Min
Excercises
8
Difficulty
Beginner
Products used in Routine
Standard
Ball 12
TMX® Trigger
Super Band
Loop Band

Are you constantly in pain when you run? You don’t have to be. Learn everything about helpful exercises for runner’s knee here.

Do you have runner’s knee and are looking for the right exercises for it? The pain, which is usually localized on the outside of the knee, is a common repetitive strain injury that mainly affects runners. The good news is that you can most likely eliminate pain in the affected area using conventional methods such as muscle and fascia training. We will show you which exercises can help with runner’s knee.

Your runner's knee exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
2-3 times a week

Perform the exercise protocol two to three times a week. Self-massage, stretching and strengthening contribute to your ITBS / runner's knee treatment.

Get well soon!

Do the exercises also as pain prevention, that it does not come to runner's knee or ITBS in the first place.

Myofascial self-massage for runner’s knee

Myofascial self-massage can loosen adhesions and tension on the outside of your legs. Limited mobility in the hips mean that the force generated while running is transferred to the knee. In addition to the thigh muscles, the structures in the hip area should also be loosened during the exercises.

Runner’s knee massage: loosens up the outside of your thigh

Lie on your side while supporting yourself with your forearm and position the outside of your thigh on the BLACKROLL® so that it is in the middle of your thigh.

Product
seconds per side
60
Body part
Thigh
Training Goals
Recovery, Mobility

Runner’s knee massage: releases tight hip flexors

Lie on your stomach with your forearms supporting you, your head lying loosely on the back of your hands. Place the BALL 12 directly above your groin between the straight abdominal muscles and the side part of the upper hip bone.

seconds per side
60
Body part
Glutes
Training Goals
Recovery, Mobility

Runner’s knee massage: relieves tight glutes

Place the BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and take note of any specific tender points.

Product
seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with runner’s knee

After the myofascial self-massage, you can trigger deep-lying adhesions in the fascia with the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. During the exercises, find the most tender spot.

Runner’s knee trigger exercise: relieves tension in the lateral pelvis

Stand against a wall and position the side of your pelvis against the TMX where you can feel the tender spot. Stay in that position and breathe deeply until the pain lessens.

Product
Seconds
180
Body part
Thigh, Hips
Training Goals
Mobility

Mobilization and stretching exercises for runner’s knee

Have you loosened up your structures? Good. Now we will work on your shortened muscles and muscle imbalances for improved mobility – with targeted stretching and mobilization exercises. It mobilizes the connective tissue, relieves the joints, and supplies the corresponding area with blood. All of your tissue will be smoother and more resistant.

Runner’s knee stretching exercise: stretches your IT band

Start in an upright position and put the SUPER BAND around your foot. Grasp the band with your hands. Slowly get on your back and place both legs on the floor. Use the SUPER BAND to actively raise the leg as far as possible and let it sink inward.

Product
seconds per side
60
Body part
Thigh, Hips
Training Goals
Recovery, Mobility

Runner’s knee stretching exercise: improves your hip joint mobility

Start on all fours and place the SUPER BAND around the inside of your thigh. Place the band as close to your hip as possible.

Product
seconds per side
60
Body part
Glutes, Hips
Training Goals
Recovery, Mobility

Activation and strengthening exercises for runner’s knee

An unstable pelvis puts more strain on the iliotibial band on the outside of the thigh. Therefore, in addition to the classic exercises such as squats or lunges, you should also do targeted activation exercises.

Runner’s knee exercise: activates the external hip rotators

Pull the LOOP BAND over your bent legs and position it over your knees. Lie on your side and bend your hips to about 45°.

Product
sets/reps per side
3 / 10
Body part
Glutes
Training Goals
Activation, Strength

ITBS exercise: activates your glutes

Start in the supine position and place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Bend your legs and let your arms rest loosely next to your body.

Product
sets/reps per side
3 / 10
Body part
Thigh, Glutes, Lower back
Training Goals
Activation, Strength
Pain

Runner's knee?

Sharp pain on the outside of the knee joint is typical of runner’s knee, also known as jumper’s knee, or ITBS.

Read more

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