{"id":12294,"date":"2022-11-30T14:43:39","date_gmt":"2022-11-30T13:43:39","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=12294"},"modified":"2023-03-31T17:21:13","modified_gmt":"2023-03-31T15:21:13","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/runners-knee\/exercises\/","title":{"rendered":"Runner&#8217;s Knee Stretches"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_737064381\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-1339182362\">\n\n\t<div id=\"col-706462827\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_620067089\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:56.25%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-header-image-11082021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is holding her knee\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-header-image-11082021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-header-image-11082021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-header-image-11082021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-header-image-11082021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_620067089 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-706462827 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1828287159\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\">\u00a0<\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 28.512px;\">Runner&#8217;s Knee stretches<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-1829801398\">\n\n\t<div id=\"col-331906601\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Foot & Leg<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-331906601 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-125026604\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">None<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-125026604 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-674261500\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-674261500 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1828287159 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_737064381 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_737064381 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_737064381 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-200118045\">\n\n\t<div id=\"col-42036325\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-1741927535\">\n\n\t<div id=\"col-52202742\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-688805301\">\n\n\n\t<div id=\"col-1208942267\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-681882950\">\n\n\n\t<div id=\"col-2025379863\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_2042156705\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_2042156705 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2025379863 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-523714937\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_193427024\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_193427024 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-523714937 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-688805301 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2031468174\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1782028084\">\n\n\n\t<div id=\"col-1773441438\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:#839082;\" >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-62480869\" class=\"text\">\n\t\t\n\n<h3 class=\"uppercase\"><span style=\"font-size: 135%;\" data-text-color=\"white\">download your Free pdf Guide<\/span><\/h3>\n\t\t\n<style>\n#text-62480869 {\n  color: rgb(255,255,255);\n}\n#text-62480869 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1870889357\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup.png\" class=\"attachment-large size-large\" alt=\"Liebscher &amp; Bracht PDF Guide and Exercises about Knee Pain.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1870889357 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-1697825547\" class=\"text\">\n\t\t\n\n<p><span data-text-color=\"white\">Receive the 6 most effective exercises to reduce tension and help get rid of knee pain.<\/span><\/p>\n\t\t\n<style>\n#text-1697825547 {\n  color: rgb(255,255,255);\n}\n#text-1697825547 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<a href=\"#download\" class=\"button primary is-larger\"  style=\"border-radius:99px;\">\n\t\t<span>download now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\"><span style=\"font-size: 115%;\">Discover the best exercises to treat your pain - for free!<\/span><br \/><\/span><\/strong><\/p>\n<p>Join over <strong>2.5 million<\/strong> people worldwide who are already using our unique therapeutic techniques.<strong> Download our FREE PDF guide<\/strong> with 6 <strong>simple exercises<\/strong> for knee pain and see the results for yourself!<\/p>\n<p><strong>Start your pain-free life now. <\/strong><\/p>\n<p><div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-knee-pain' id='hsForm_7e706bc1-f028-427c-b053-78b6889a613c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='7e706bc1-f028-427c-b053-78b6889a613c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='knee-pain' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1773441438 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2120998331\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/runners-knee\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Frunners-knee%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2021%2F08%2Frunners-knee-featured-image-11082021-liebscherbracht.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Frunners-knee%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Frunners-knee%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2120998331 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-585937764\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2><span data-preserver-spaces=\"true\">Outrun Knee Pain with 6-Minute Runner&#8217;s Knee Stretches<\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">Is runner&#8217;s knee keeping you from your favourite exercise or sport or causing pain when you walk? <a href=\"#video\"><span style=\"color: #0000ff;\"><strong>Our 5-minute stretches<\/strong><\/span><\/a> can help prevent runner&#8217;s knee pain, restore your range of motion, and get you back out on the track or field or simply take the &#8220;ouch&#8221; out of walking. Before we get into our stretching routine, let&#8217;s take a closer look at what runner&#8217;s knee is, the causes and the most common symptoms of runner&#8217;s knee.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">What Is Runner&#8217;s Knee (Patellofemoral Pain Syndrome)?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Runner\u2019s knee is an injury that is caused by the overuse of the leg. It\u2019s also known as Patellofemoral Pain Syndrome and Iliotibial Band Syndrome. Research shows that ITBS is the most common injury to occur along the outside of the knee in runners.<sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-1\">1)<\/a><\/sup> <\/span><span style=\"font-weight: 400;\">Although it\u2019s called \u201crunners knee,\u201d the condition is not specific to runners; athletes, as well as anyone who regularly plays high-impact sports, may experience patellofemoral pain syndrome.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Along the side of your thighs is soft tissue called the iliotibial band. It runs from your pelvis to your knees, attaching your tensor fascia latae (a muscle in your thigh) to your glute muscles. The iliotibial band becomes thicker as it crosses your thigh bone. Repeatedly bending and straightening your knee causes friction between your iliotibial band and the bones and muscles underneath. This results in <strong>irritation and inflammation, which brings about pain around or behind your knee<\/strong>.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">What Causes Runner&#8217;s Knee?<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">Any activity, especially high-impact sports like running, cycling, skiing and squatting, that overworks your knee can cause runner&#8217;s knee. It can also develop from remaining in one position for a long period of time (like sitting with your knees bent or standing at work.)\u00a0<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">If you begin an intense or new exercise routine after a long break and do not warm up correctly or thoroughly enough, runner&#8217;s knee may strike. It can also develop if your kneecaps are improperly aligned, your thigh muscles are weak or tight, you have flat feet, or if you&#8217;ve had an injury to the kneecap.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">What Are Symptoms of Runner&#8217;s Knee?<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">The most common symptom of runner&#8217;s knee is pain around or behind the knee after running, walking, taking the stairs, or going from a position of sitting to standing.\u00a0<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Additional symptoms of runner&#8217;s knee are that:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">your knee feels tender,<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">your knee is swollen,<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">your knee pops or grinds,<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">your knee snaps when you bend or straighten your leg.<\/span><\/li>\n<\/ul>\n<p><span data-preserver-spaces=\"true\">You may also notice pain or a tight feeling at your hips.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">What Can I Do for Runner&#8217;s Knee Pain?<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">Regularly stretching can decrease knee pain. Our video will show you <strong>two stretches that target the hips and knees to relieve pain and swelling<\/strong>. The entire runner&#8217;s knee pain routine only takes <strong>six minutes<\/strong>, and it&#8217;s been developed so that you can do it on a park bench or with a chair<\/span><\/p>\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-1191579855\">\n\n\t<div id=\"col-1779377603\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3><a id=\"video\"><\/a>RUNNER&#8217;S KNEE STRETCHES\u00a0<\/h3>\n<p><span style=\"font-weight: 400;\">To maximize the benefits of our routine, <strong>perform our routine six days a week or right after you run. <\/strong>Remember to stretch intensely and intelligently. Challenge yourself to stretch at a high intensity that may produce an uncomfortable sensation. (This is a sign that the stretch is working.) However, do not stretch to the point that your breaths become short and shallow, or you find that you\u2019re holding your breath or clenching your teeth.<\/span><\/p>\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/6KCk8mXQof0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-611879847\">\n\n\t<div id=\"col-1101462460\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-880192542\">\n\n\t<div id=\"col-2033795479\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_833827010\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-1-11082021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina is stretching her foot against a park bench.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-1-11082021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-1-11082021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-1-11082021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-1-11082021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_833827010 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1467109590\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-1\" data-bullet=\"true\" data-link=\"#step-one-1\" data-title=\"Stretch 1: Knee Stretch\" ><a name=\"step-one-1\"><\/a><\/span>\n<h3>Stretch 1: Knee Stretch<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a chair or bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your left leg straight, raise your left foot from the heel and press the sole against the leg of the chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean your hips forward and bring your right foot closer to the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping both legs straight, bring your hips as far forward as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arch your back and lean forward slightly from the hips.\u00a0<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a0 Make sure that you don\u2019t stick your buttocks out.\u00a0<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch along the back of your knee up to your buttocks.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the intensity of the stretch and hold\u00a0<\/span><span style=\"font-weight: 400;\">for <strong>2 minutes<\/strong>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leave the stretch slowly and repeat on the right leg.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-985686838\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1501731642\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-2-11082021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina is lying on a park bench stretching her thighs.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-2-11082021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-2-11082021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-2-11082021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/runners-knee-stretch-2-11082021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1501731642 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2022720223\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-2\" data-bullet=\"true\" data-link=\"#step-one-2\" data-title=\"Stretch 2: Hip Stretch\" ><a name=\"step-one-2\"><\/a><\/span>\n<h3 id=\"exercise1-2\">Stretch 2: Hip Stretch<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on your knees and slowly sit back on your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your hands on the floor behind you for support, slowly lean your upper body backward toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch along the front of your hips and in your thigh muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensify the stretch and hold for <strong>2 minutes.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Come up slowly to finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1101462460 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-847388169\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n<div id=\"footnotes\" class=\"hac-scroll-to\"><div id=\"lnb-footnotes-container\"><h3 class=\"lnb-footnotes-title-h3\"><span class=\"lnb-foonotes-title\">Sources & Studies<\/span><\/h3><div class=\"lnb-footnotes-content \"><ul><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-1\">&uarr;1<\/a> van der Worp, M. P., van der Horst, N., de Wijer, A., Backx, F. J., & Nijhuis-van der Sanden, M. W. (2012). Iliotibial band syndrome in runners: a systematic review. Sports medicine (Auckland, N.Z.), 42(11), 969\u2013992. https:\/\/doi.org\/10.2165\/11635400-000000000-00000.<\/li><\/ul><\/div><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_1006406501\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-698972942\">\n\n\n\t<div id=\"col-1373863434\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-4155124602\" class=\"text\">\n\t\t\n\n<h2 class=\"uppercase\"><span style=\"font-size: 110%;\">The Best Exercises and Tips Against Knee Pain<\/span><\/h2>\n<p><span style=\"font-size: 115%;\">Download our<strong>\u00a0FREE PDF guide<\/strong> featuring our 6 most popular exercises for getting rid of knee pain.\u00a0<\/span><\/p>\n\t\t\n<style>\n#text-4155124602 {\n  text-align: center;\n  color: rgb(255,255,255);\n}\n#text-4155124602 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<div class=\"is-divider divider clearfix\" style=\"margin-top:1.2em;margin-bottom:1.2em;max-width:0px;height:0px;\"><\/div>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1373863434 > .col-inner {\n  margin: 0px 0px -16px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1863992257\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1801775196\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:55%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup.png\" class=\"attachment-original size-original\" alt=\"Liebscher &amp; Bracht PDF Guide and Exercises about Knee Pain.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/11\/Knee_Pain_2022_Ratgber_Mockup-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1801775196 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1863992257 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-149656152\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-3703531561\" class=\"text orange\">\n\t\t\n\n<p><strong>All gain. No pain.<\/strong> <div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-knee-pain' id='hsForm_7e706bc1-f028-427c-b053-78b6889a613c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='7e706bc1-f028-427c-b053-78b6889a613c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='knee-pain' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><\/p>\n\t\t\n<style>\n#text-3703531561 {\n  color: rgb(255,255,255);\n}\n#text-3703531561 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-149656152 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1006406501 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: #839082;\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\n\t<section class=\"section\" id=\"section_1468753880\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row\"  id=\"row-879248005\">\n\n\t<div id=\"col-2133266348\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>If you have runner&#8217;s knee, these exercises might help:\u00a0<\/h2>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1356562788\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/compendium-of-exercises\/routines\/full-body-stretch\/\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"This is how you feel after our full body stretch.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/full-body-stretch-header-image-04062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3 data-text-color=\"secondary\"><a href=\"https:\/\/www.liebscher-bracht.com\/en\/compendium-of-exercises\/routines\/full-body-stretch\/\">Full Body Stretch: Boost Your Energy<\/a><\/h3>\n<p><span style=\"font-weight: 400;\">Our 15-minute full-body stretch helps increase flexibility, reduces the risk of injury to your muscles and joints, and can increase your athletic performance. <\/span><\/p>\n<p>\u00a0<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/compendium-of-exercises\/routines\/full-body-stretch\/\" class=\"button primary is-link is-large lowercase\"  >\n\t\t<span>Try Our Full Body Warm Up<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-533276281\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/cracking-knees\/exercises\/\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/cracking-knee-exercises-featured-image-13082021-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"Two hands are touching a cracking knee.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/cracking-knee-exercises-featured-image-13082021-liebscherbracht.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/cracking-knee-exercises-featured-image-13082021-liebscherbracht-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/cracking-knee-exercises-featured-image-13082021-liebscherbracht-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/cracking-knee-exercises-featured-image-13082021-liebscherbracht-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/cracking-knees\/exercises\/\">How to Stop Knees From Cracking<\/a><\/h3>\n<p>A\u00a0baker\u2019s cyst\u00a0(also known as\u00a0popliteal cyst) is a\u00a0swelling at the back of the knee which is filled with fluids. Its occurrence is often\u00a0linked to knee joint issues and wear and tear like arthritis.\u00a0<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/cracking-knees\/exercises\/\" class=\"button primary is-link is-large lowercase\"  >\n\t\t<span>Quiet Cracking Knees<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-949658729\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/knee-bursitis\/exercises\/\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/07\/knee-bursitis-exercises-header-image-26072022-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"Closeup of a young woman touching her bent knee.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/07\/knee-bursitis-exercises-header-image-26072022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/07\/knee-bursitis-exercises-header-image-26072022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/07\/knee-bursitis-exercises-header-image-26072022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/07\/knee-bursitis-exercises-header-image-26072022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/knee-bursitis\/exercises\/\">3-Minute Knee Bursitis Exercises<\/a><\/h3>\n<p><span style=\"font-weight: 400;\">Knee bursitis develops when one of the bursae surrounding the knee becomes inflamed. Our stretching routine can help alleviate your pain and reduce the swelling. <\/span><\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/knee-bursitis\/exercises\/\" class=\"button primary is-link is-large lowercase\"  >\n\t\t<span>Try Now<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1468753880 {\n  padding-top: 70px;\n  padding-bottom: 70px;\n  background-color: #f5f1e9;\n}\n<\/style>\n\t<\/section>\n\t\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":12301,"parent":12376,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-12294","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/12294","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=12294"}],"version-history":[{"count":65,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/12294\/revisions"}],"predecessor-version":[{"id":20784,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/12294\/revisions\/20784"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/12376"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/12301"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=12294"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}