Runner’s knee usually improves when you rebuild control: hips steady, knee aligned, and reps that are smooth (not gritty). This is a short routine you can repeat a few times per week.
Quick start (8–10 minutes)
Do this now
- Hip abduction: 10 reps each side.
- Step-down (low step): 6 reps each side, slow on the way down.
- Calf raises: 12 reps.
Keep it comfortable
- Knee stays centered over toes
- Slow tempo beats big effort
Detailed guide
Goal
Improve hip stability and knee tracking so running and stairs feel easier.
When it helps
- Pain around the front/outer knee with running
- Discomfort on downhills or downstairs
- Knee feels “off” after longer runs
When to skip / be careful
- Swelling or sharp pain that increases during the set
- Knee giving way or locking
- Pain that lingers and worsens for hours after
Routine
1) Hip abduction (band or no band)
- Stand tall holding a wall for balance.
- Move your leg out to the side slowly without leaning your trunk.
- Return with control.
- 8–12 reps each side
- Keep toes pointed forward (don’t rotate the whole leg outward)
2) Step-down (slow control)
- Stand on a low step.
- Tap the heel of the free leg to the floor slowly.
- Come back up, keeping the standing knee aligned over the toes.
- 6–8 reps each side
- Make it smaller if the knee dives inward
3) Calf raises
- Hold a wall or counter.
- Rise up onto the balls of your feet, pause briefly, then lower slowly.
Cues
- Slow down the lowering phase (that’s where control is built)
- Knee stays centered over toes
- Pelvis stays level (no hip drop)
Common mistakes
- Letting the knee cave inward on step-downs
- “Dropping” into the bottom position
- Using too high of a step too soon
Dosage
- 2–3 rounds total
- 2–4 days/week
Make it easier / harder
Easier
- No band for hip abduction
- Lower step height
- Fewer reps with perfect form
Harder
- Add a light band
- Slow tempo: 3 seconds down on step-downs
- Add a second pause at the bottom
