Running is repetitive motion through a limited range. This builds strength in that range while tightening surrounding structures. These exercises maintain the knee mobility running requires while addressing the restrictions it creates. Get personalized mobility routines: Start your 14-day free trial Why This Matters Runner's knee, IT band syndrome, and patellofemoral pain often relate to mobility restrictions above and below the knee. Hip and ankle limitations force the knee to compensate. Maintaining mobility throughout reduces knee stress. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 JME 167 Sitting in your chair, extend one leg forward. Then, raise the leg straight up. After that, bend your leg at your knee to bring your knee as close to your chest as you can. Then return to the starting position. Exercise 2 JME 168 Sitting in your chair, lift one leg up by bending at your knee. Be slow and controlled both on the raise and the decline to the floor. Exercise 3 JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Exercise 4 JME 173 Find a slightly elevated surface to rest your foot on. Then, once you have stability, bend at your hips and rotate your upper body toward the ground. Find a gentle stretch in your hamstring and return to the starting position. Exercise 5 JME 178 Sitting in your chair, extend one leg forward. Then, while keeping that leg straight, make a big circle. Find the end range of motion that works for you. Tips for Success The knee is influenced by hip and ankle mobility; address all three Never force the knee into positions that cause pain Quad and hamstring flexibility directly affect knee function Practice before and after runs Listen to your knees; pain is information How Often to Practice Practice before and after running. Include knee mobility in your warmup and cooldown routines. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial