Your Runners E-Course

Lesson 4: The Knee

THE KNEE – A joint that “knee”-ds a break from time to time


In today’s lesson, we cover the following topics:

  • How and why knee pain can occur during running;
  • How to assess if you’re at risk of having knee pain or you’ve already developed it through the squat; and
  • How to treat and manage this type of running knee pain before it gets worse (or even better) before it happens in the first place.


Once you’ve completed the above lesson, make sure to incorporate any of the below exercises (depending on what you found with the assessment portion of the lesson):

  • Quad Grinder – one of the best ways to release and improve the mobility of the quads and take off some of that compression occurring at your knee.
  • Lunge Stretch Now that we’ve released the quad, it’s time to get a nice static stretch on your hip flexors and quads. 
  • Monster Walks Glute strength is crucial when it comes to controlling our knees and taking the load off of our hip flexors muscles during the running stance and movement. 

If you are struggling with knee pain, you should check out the Online PhysioReady Patello Femoral Syndrome Program. It’s an inexpensive and comprehensive solution for those who can’t come into the clinic!

If you need some equipment to get started, find out what we recommend on our equipment page) and get started.  

Stay tuned for next week’s lesson where we tackle how to assess and treat your running powerhouses – i.e. your hips!


For any questions or feedback, feel free to email us at!


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If you'd like a more targetted assessment of your foot or running alignment in general, book a Physiotherapy appointment with Mitch at one of his two Toronto-based clinics!
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