How to recover from runners knee with 3 exercises

Below, I’ll explain 3 exercises I currently do every morning to recover from runners knee. The same blog post about runners knee in Swedish.

This wasn’t how I had planned the spring. But it seems my runners knee is back. I never really did any exercises to prevent it to come back. But I didn’t think it would. In my last blog post I wrote more about how I got the runners knee. I’ve had runners knee 2 times before. This time I’m not going to have it as long. I’m going to perform the exercises I got from Marcus every day, to ensure I quickly recover from the runners knee, and hopefully prevent the runners knee from returning again.

These rehab exercises for runners knee hopefully will work for me. This is most likely the case as some of my muscles in the right leg need some extra love (and power). I have never really come back to full strength after my foot injury and therefore, my right leg is much weaker than my left leg.

So, this is how I will rehab away runners knee

I will do the following three exercises daily, if it hasn’t helped in the next few weeks I will visit the doctor again to see if I can or should do something else to prevent and stop the pain from my runers knee.

Exercise 1 for my runners knee: One leg squats

This exercise should strengthen my whole leg while I work on the balance. The strength part is what’s important here. That’s why I use a stick (invisible selfie stick for my Insta360 camera 😉 ) to keep the balance.

Perform a one leg squat, while you take your other leg behind the first leg and stretch it far to the other side as possible.

Exercise 2 for my runners knee: Side kick with resistance

An exercise I do to strengthen the outer muscles. I can really feel it at the top of my leg, towards the back.

Stand on one leg, use a resistance strap and push the other leg back and up.

Exercise 3 for my runners knee: Balance on one leg

For this exercise, I use a balancing board. I quickly feel how much stronger my left leg is when doing this exercise. I stumble and and loose balance very quickly on my right leg. It’s clear that I never really have recovered from the stress fracture.

This is was 3 exercises to rehab my runners knee

So this was the three exercises I was advised to do daily. And I will for sure try to do them daily as I quickly want to be able to come back to running. I do them after my morning yoga, and it only takes 10 minutes. I therefore really don’t have any excuse not to do them.

I do 30 seconds on each leg, and each exercise times 3. 2x30sec, x3 with a 5sec break between each.

Have you had a runners knee? What rehab did you do?

Watch full length video with exercises to quickly recover from runners knee.