Which exercises are suitable for runner's knee?
Our exercises are designed for patellar tendinopathy to specifically relieve pain, restore mobility and reduce the risk of recurrence. Training can help to relieve the patellar tendon and strengthen the surrounding muscles. Please note that the healing process for patellar tendinopathy, also known as runner's knee, takes a long time. So be patient and carry out the exercises consistently.
Important to know: You may experience slight pain when performing the exercise. As the healing process takes 12 - 16 weeks, you may not feel any improvement in the first four weeks, and may even feel a slight deterioration due to the unaccustomed strain. Please be patient and carry out the exercises consistently.
If the pain becomes too severe, reduce the number of exercises. If there is no improvement or if you experience increasing discomfort in everyday life, stop the exercises and seek medical advice.
Get to the right exercises quickly:
Warm-up exercise
Cycling with one leg
Aim: Warm up
Starting position: Lie on your back and support yourself on your forearms.
Exercise:
- Lift your right leg into the air and bend it.
- Make circular movements with your right leg (cycling in the air).
- The lower back should not leave the floor during the exercise.
2 sets x 45 seconds, 60 seconds pause
Strengthening exercises
Eccentric knee flex with one leg with reclining board
Aim: Strengthening the anterior thigh muscles (quadriceps)
Starting position: Stand upright on the 25° incline board with the affected leg, toes pointing downwards. Bend the knee joint slightly, shift your weight onto the affected leg and lift the other leg.
Exercise:
- Perform knee flexes up to 60° with the standing leg.
- Now set your other leg on the floor, shift the weight onto this leg and straighten it until standing upright.
- Perform the exercise slowly and in a controlled manner and avoid a knock-kneed position.
3 sets x 15 reps each, 60 seconds pause
Variations:
- Easier: Perform the exercise on a flat, stable surface, without a reclining board.
- Easier: e.g. hold onto a hand rail or broom handle.
- Harder: Use additional weight.
Side lunge with reclining board
Aim: Strengthening the anterior thigh muscles (quadriceps)
Starting position: Stand with your feet hip-width apart and place the affected leg on the 25° incline board with your toes pointing downwards. Take a long lunge backwards with the other leg so that your heel is off the floor. Remain upright and keep your back straight.
Exercise:
- Now lower your back knee towards the floor and push your front knee forwards.
- Then push yourself up again.
- Perform the exercise slowly and in a controlled manner
3 sets x 15 reps each, 60 seconds pause
Variation: Perform the exercise on a flat, stable surface, without a reclining board (easier).
Bridging
Aim: Strengthening the posterior thigh muscles (ischial muscle)
Starting position: Lie on your back, bend your legs and place both legs firmly on the floor.
Exercise:
- Tense your buttocks and pull your abdomen towards your spine.
- Now lift your pelvis off the floor until your body forms a line from your shoulders to your knees. .
- Slowly bring your pelvis back down.
- Ensure you maintain the right distance between your heels and your buttocks. When your pelvis is raised, the angle of your knee flexors should be about 90°.
- Perform the exercise slowly and in a controlled manner.
3 sets x 10 reps each, 60 seconds pause
Stretching exercises
Stretching the knee extensors
Aim: Stretching the anterior thigh muscles (quadriceps)
Starting position: Lie on your side with the leg you wish to train on top. Bring the lower leg forwards into a 90° angle.
Exercise:
- Bend the upper leg backwards and grasp the foot with the upper hand.
- Move the heel towards the buttocks until you feel a stretch in the front thigh muscles.
3 sets x 45 seconds hold each, relaxing in between
Stretching the hip flexors
Aim: Stretching the lumbar hip muscles (iliopsoas)
Starting position: Take a wide lunge forwards with the affected leg. Kneel with your back leg on the floor and keep your back straight.
Exercise:
- Use your hands to push your pelvis forwards until you feel tension in your groin.
- During the exercise, make sure that you do not push the tip of your knee in front of the tip of your foot. If you feel uncomfortable pressure on the kneecap, use a soft surface.
3 sets x 45 seconds hold each, 60 seconds pause
