Fix Runner's Knee Fast

1. Stand upright.
2. Reach behind your body to grab your left foot with your left hand. Bring your left heel up to your glutes, or as far as it doesn’t cause pain. You can use the wall or a hold a friend’s shoulder for balance.
3. Keep your left knee in close as your stretch.
4. Hold for 15 seconds, then switch to the right leg.
5. Repeat the stretch on the right side.
6. Perform 2-3 sets on each leg.

If this version hurts your knees, you can do the stretch lying on your belly instead and reaching behind you for your knee. You can also use a yoga strap or towel to gently bring your knee up to your glutes.

1. Start in a split stance, with the left foot forward and right leg back.
2. Drop your back knee and tailbone slightly so they’re an inch closer to the floor while you tuck your pelvis forward.
3. Keep your spine in a neutral position. Don’t arch or round your back.
4. Hold for 10 seconds, then repeat on the other side.

1. Lie down on your back with one knee bent at a 90-degree angle and the other leg extended straight out on the floor.
2. Using the extended leg, tighten up your quadriceps (thigh muscle) and raise the leg until it’s at a 45-degree angle.
3. Hold your leg up for 2 seconds at this angle before slowly lowering it to the ground.
4. Repeat 20 times. Switch legs. Perform 2-3 sets.

1. Stand facing a wall. Put out your arms so your hands are pressing the wall at a comfortable distance. Hands should be placed at eye level.
2. Keep the heel of the leg with the injured knee flat on the ground.
3. Move the other leg forward with the knee bent.
4. Turn the unbent leg (the one with pain) slightly inward and slowly lean into the wall until you feel a stretch in the back of your calf muscle.
5. Hold for 15 to 30 seconds, then stand back upright.
6. Repeat 3 times.

1. Place your left foot on the step.
2. Lift your right leg in the air and hold for a second as your left leg straightens and tightens.
3. Slowly lower the right leg back to the ground.
4. Repeat 10 times, then switch legs, putting the right leg on the stair.

Steps can be painful if you’re experiencing an injury. If steps irritate your knees, skip this exercise. After you recover, this exercise can be a good way to strengthen your legs and glutes and reduce risk of injury.

1. Lie on one side with your hips and knees bent and your feet stacked on top of one another.
2. Slowly raise your top leg to the ceiling while your heels continue touching, forming a clam shape.
3. Hold for 2 seconds, then lower the top leg slowly.
4. Perform up to 15 reps. If it isn’t painful, switch sides and repeat. Do 2 sets per side.

1. Begin standing with your back against a wall. Your heels should be around 6 inches in front of your hip bone, and your feet should be around shoulder-distance apart.
2. Moving slowly, slide your back and hips down the wall until your knees are bent around a 45-degree angle.
3. Hold this position for around 5 seconds, then stand back up.
4. Repeat the slide 10-15 times. Perform 2-3 sets.

1. Start on a yoga mat, towel, or blanket on all fours, with arms straight, knees under hips, and shoulders over wrists.
2. Slowly lift your left leg behind you and extend it toward the back of the mat. Raise it up to hip height and keep your foot flexed.
3. Keeping your back flat, press your heel up toward the ceiling for a second, then lower it back to hip height
4. Repeat 10 times on the left leg, then switch to the right.

1. Start standing, with your left leg crossed over your right.
2. With your right hand raised over your head, slowly start to lean over to the right until you feel a stretch.
3. Hold for up to 10 seconds.
4. Switch legs and repeat. Perform 2-3 times on each leg.

1. Lie on your back with your right leg extended in front of you.
2. Bend your left leg. Wrap your hands around the back of your left thigh and slowly start to pull it toward you. You should feel the stretch in the back of your thigh.
3. As you pull the leg close to you, try to straighten the knee as much as possible, with your heel flexed and pointing toward the ceiling.
4. Hold stretch for 20 seconds, then switch legs.
5. Repeat up to 3 times on each leg.