Controlled step-down
Keep the pelvis level and track the knee over the middle toes.
- Dose
- 3 × 8 each side
- Progress when comfortable
- Increase step height, then add a light weight.
Runner health pathway
Runner’s Knee Exercises and Load Guide
Front-of-knee discomfort can have several causes. A useful first step is often to reduce aggravating load and rebuild hip, quadriceps and single-leg capacity.
Written and reviewed by the FormStride coaching team · Updated June 15, 2026 · Educational guidance, not diagnosis or treatment.
Patterns worth reviewing
- A sudden increase in hills, speed or weekly volume
- Knee moving inward during single-leg loading
- Overstride or heavy braking at contact
Exercise progression
Start at a comfortable level. Mild effort is expected; escalating pain is not.
Split squat
Stay tall and lower under control through a comfortable range.
- Dose
- 3 × 8–12 each side
- Progress when comfortable
- Add range first, then resistance.
Lateral band walk
Keep feet parallel and pelvis quiet while taking small steps.
- Dose
- 2 × 10 steps each direction
- Progress when comfortable
- Use a stronger band without losing control.
Stop conditions
- • The knee locks, gives way or becomes markedly swollen
- • Pain affects normal walking or stairs
- • Symptoms worsen despite reducing load
Seek qualified medical assessment when symptoms are severe, sudden, worsening or persistent.
Connect the exercise to your form
Measure cadence, posture and asymmetry from a short side-on running clip.