The Stronger Stride Podcast
270. Knee Pain? Here's exactly how to manage it in the gym.
50m
270. Navigating Knee Pain In The Gym
Runner's knee is one of the most common injuries affecting runners, but it's also one of the most misunderstood. In this episode, Lydia breaks down exactly how to manage patellofemoral pain syndrome (PFPS), sharing the assessment process, rehabilitation principles, and evidence-based gym exercises that help runners return to pain-free running.
Rather than simply resting or avoiding painful movements, Lydia explains how to progressively rebuild strength, increase tissue capacity, and safely reload the knee. Whether you're currently dealing with runner's knee or want to understand how to prevent it, this episode provides practical advice you can start applying straight away.
We cover:
• What patellofemoral pain syndrome (runner's knee) actually is
• Why knee pain often develops from chronic overload rather than a single injury
• How different pain patterns can help guide your rehabilitation
• When to modify training versus when to keep running
• The most effective strengthening exercises for the quads, hips, and glutes
• How to progressively reload the knee through gym-based rehab
• Reintroducing knee conditioning and painful movements safely
• When and how to progress into plyometric exercises
• Managing pain during rehab and building long-term load tolerance
If you've ever been frustrated by persistent knee pain or wondered how to get back to running without constantly flaring it up, this episode will give you a clear, practical framework to guide your rehabilitation.
TIMESTAMPS:
00:00 Introduction to Knee Pain in Runners
00:59 Understanding Patellofemoral Pain Syndrome (PFPS)
03:57 The Importance of Gym Work for Runners
09:25 Navigating Pain and Exercise Modifications
18:59 Building a Strong Foundation in the Gym
25:12 Reintroducing Knee Conditioning Exercises
30:19 Building Capacity in the Knee and Quad
35:09 Re-exposing the Knee to Painful Movements
39:51 Full Lower Body Program and Plyometrics
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TAILWINDSTRONG – 15% off Tailwind Nutrition
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TSSP x
