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Sports Recovery

Yoga for Runners Knee 2025: Recovery and Prevention

Prevent and recover from runner's knee with targeted yoga poses. Strengthen supporting muscles, improve alignment, and keep running pain-free.

20-30 minutes
Beginner
10 Poses
yoga for runners knee pain relief woman in warrior pose

Understanding This Practice

As a runner, there's nothing more frustrating than knee pain putting a halt to your training. Runner's knee, or patellofemoral pain syndrome, is one of the most common running injuries, affecting up to 25% of runners. I've been there - that sharp pain around or behind the kneecap that appears during runs and lingers afterward. The good news is that yoga can be incredibly effective for both preventing and recovering from runner's knee.

Key Benefits

Strengthens supporting muscles
Improves alignment
Reduces knee pain

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Acute knee injury (rest first)
  • Recent knee surgery

Recommended Yoga Poses

tree pose yoga for runners knee

1.Tree Pose

Vrksasana

This balancing pose strengthens the small stabilizing muscles around the knee while improving overall balance and alignment.

How to practice:

  1. Stand tall, root through left foot
  2. Place right foot on inner left thigh or calf
  3. Bring hands to heart or reach up
  4. Keep hips level
  5. Engage standing leg
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Strengthens knee stabilizersImproves balanceEnhances alignment
warrior 2 yoga for runners knee

2.Warrior II

Virabhadrasana II

This pose strengthens the quadriceps and glutes while opening the hips, addressing muscular imbalances that contribute to runner's knee.

How to practice:

  1. Step feet wide apart
  2. Turn right foot out 90 degrees
  3. Bend right knee toward 90 degrees
  4. Keep knee over ankle
  5. Extend arms parallel
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Strengthens quads and glutesOpens hipsBuilds endurance
bridge pose yoga for runners knee

3.Bridge Pose

Setu Bandha Sarvangasana

Bridge pose strengthens the posterior chain while activating the glutes, which are often weak in runners with knee pain.

How to practice:

  1. Lie on back, knees bent
  2. Feet hip-width, arms at sides
  3. Press into feet, lift hips
  4. Clasp hands underneath
  5. Keep thighs parallel
  6. Hold 5-10 breaths

Benefits:

Strengthens glutesOpens hipsImproves posture
figure 4 stretch yoga for runners knee

4.Supine Figure-4

Supta Figure-4 Stretch

This stretch releases tight hip rotators and piriformis, which can pull on the knee and contribute to pain.

How to practice:

  1. Lie on back, knees bent
  2. Cross right ankle over left thigh
  3. Lift left foot off floor
  4. Thread right arm through legs
  5. Gently pull left leg toward chest
  6. Hold 1-2 minutes
  7. Switch sides

Benefits:

Releases hip rotatorsStretches piriformisRelieves knee tension
triangle pose yoga for runners knee

5.Extended Triangle

Utthita Trikonasana

This pose strengthens the legs and hips while improving alignment awareness that carries over to running form.

How to practice:

  1. Step feet wide
  2. Turn right foot out
  3. Straighten both legs
  4. Hinge at hips, reach forward
  5. Bring hand to shin or block
  6. Reach opposite arm up
  7. Hold 5-10 breaths
  8. Switch sides

Benefits:

Strengthens legsOpens hipsImproves alignment
low lunge yoga for runners knee

6.Low Lunge

Anjaneyasana

This pose stretches hip flexors and quadriceps, which are often tight in runners and can pull on the knee.

How to practice:

  1. Step one foot back
  2. Lower back knee to mat
  3. Front knee over ankle
  4. Press hips forward
  5. Raise arms overhead or to heart
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Stretches hip flexorsOpens quadsImproves hip mobility
chair pose yoga for runners knee

7.Chair Pose

Utkatasana

This pose strengthens the quadriceps and glutes eccentrically, building strength that supports the knee during running.

How to practice:

  1. Stand with feet together
  2. Bend knees deeply
  3. Raise arms overhead
  4. Keep weight in heels
  5. Draw lower belly in
  6. Hold 5-10 breaths

Benefits:

Strengthens quads and glutesBuilds enduranceImproves stability
hero pose yoga for runners knee

8.Hero Pose

Virasana

This pose stretches the quadriceps and can help track the patella properly. Use props as needed for comfort.

How to practice:

  1. Kneel with knees together
  2. Sit back between heels
  3. Use block under hips if needed
  4. Keep spine tall
  5. Hands on thighs or heart
  6. Hold 30-60 seconds

Benefits:

Stretches quadricepsImproves patella trackingOpens hips
reclined hand to big toe yoga runners knee

9.Reclined Hand-to-Big-Toe

Supta Padangusthasana

This pose stretches the hamstrings without straining the back or knees, addressing a common contributor to knee pain.

How to practice:

  1. Lie on back
  2. Draw right knee toward chest
  3. Loop strap around foot
  4. Straighten leg toward ceiling
  5. Keep both hips on floor
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Stretches hamstringsProtects back and kneesImproves flexibility
eagle arms yoga for runners

10.Eagle Arms

Garudasana Arms

This upper body pose releases tension in the shoulders and upper back, improving running posture and form.

How to practice:

  1. Stand or sit tall
  2. Extend arms forward
  3. Cross right arm under left
  4. Double wrap if possible
  5. Lift elbows
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Releases shoulder tensionImproves postureOpens upper back

What Science Says

Research supports yoga for knee pain management. A 2020 study in the Journal of Orthopaedic and Sports Physical Therapy found that yoga combined with traditional physical therapy was more effective than physical therapy alone for patellofemoral pain. Participants showed greater pain reduction and improved function. Another study in the International Journal of Yoga demonstrated that yoga improved quadriceps strength and hamstring flexibility, both key factors in knee health.

Frequently Asked Questions

Yes! Yoga addresses the root causes of runner's knee by strengthening weak muscles (especially glutes and hip stabilizers), stretching tight muscles (quads and hamstrings), and improving alignment and running form.
3-4 times per week is ideal. Even 15-20 minutes of targeted yoga can make a significant difference in injury prevention and recovery. Many runners benefit from shorter sessions more frequently than longer sessions occasionally.
Mild discomfort may be okay, but sharp pain is a sign to stop. If pain alters your gait or persists after running, take a break and see a healthcare provider. Yoga can be done more frequently as long as it doesn't increase pain.
Focus on glutes, hip abductors, quadriceps, and hamstrings. Weak glutes and hip muscles are often the root cause of runner's knee. Yoga poses like warrior, bridge, and chair pose target these muscles effectively.

Expert Tips for Maximum Results

  • 1Practice 3-4 times per week for optimal results
  • 2Listen to your body - never force a pose
  • 3Use props to modify poses as needed
  • 4Breathe deeply and consistently throughout
Sarah Mitchell E-RYT 500 certified yoga instructor author bio

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.

Learn more about Sarah

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