Knee Exercises 

 July 2, 2019

By  Dr. Michael J Egan

3 Mobility Exercises for Runner's Knee:

If you think you are suffering from runners knee or have pain in the front of your knee, here are
3 simple mobility exercises you can do to start improving movement in the knee cap.  Not sure if you have runner's knee? Read more about it here to find out if this might be your issue.

Follow the instructions and diagrams below on how to do them and appropriate sets and repetitions.  Typically, you can experience a reduction in symptoms such as pain or discomfort, or just a bit better mobility and less irritation on
activity over time.  While doing these mobility exercises, you may notice a bit of discomfort or restrictions while doing them which may be a sign you have a potential irritation in the knee cap or chronic problem.  If so, and these drills are not providing long lasting relief, make sure you contact a trained health professional such as us!

1) Patellar Glides: Side to Side

Starting Position

Begin by sitting on floor or on table with leg extended. Position hands so thumbs are on top of kneecap and index finger is on both right and left side of kneecap.


Gently move kneecap side to side as tolerated. Repeat for 10 repetitions and 3 sets.

2) Patellar Glides: Up & Down

Starting Position

Begin by sitting on floor or on table with leg extended. Position thumbs on top of kneecap with fingers on side of the leg not contacting the kneecap.


Gently press downward as tolerated, then grasping the bottom of the kneecap with the index fingers, pull upward. Repeat for 10 repetitions and 3 sets.

3) Standing Quadricep Stretch

Starting Position

Begin standing. Grasp chair or wall with one hand for support while flexing same side knee by grasping foot or ankle. Maintain a neutral pelvis position. Keep knees side by side not allowing bent knee to move forward of other side. This stretch may also be performed grasping foot with same side hand.


Gently pull heel toward buttock until gentle stretch is felt in front of thigh. Hold for 20 - 30 seconds and repeat for prescribed repetitions. Alternate sides as directed. If you are suffering from knee pain or don't know what to do. Or if you have chronic knee injury that does not seem to be getting better with other methods – please contact us to see if we can help!

We enjoy helping chronic and challenging cases and our advanced and multi-modal approach may be the next step that helps you get over the line and back to running smoothly and pain free.

Contact us today.


Dr. Michael J Egan

Dr. Michael J Egan is the Director of Motion Health Centre and Principal Sports Chiropractor, Registered Trigenics Practitioner and Provider of the Frozen Shoulder Procedure.

related posts:

Chiropractor, Trigenics® Muscle Neurology, Massage Therapy, Frozen Shoulder Treatment | Sydney CBD