See a professional
When the knee is the reason you are careful
Pain at the front of the knee, pain on the outside of it, swelling, a knee that gives way, or pain that changes your stride is a reason to see a clinician before you add load. This page does not tell you what you have. It describes the easier versions this app uses when you check Knee or IT band.
What changes in the program
- A bodyweight squat becomes a sit-to-stand from a chair, not a deeper split squat.
- A gym squat becomes a leg press, not a safety-bar or back squat.
- A step-up becomes a shorter step. Stop if the knee complains on the way down.
- The hip and calf work stays, because those patterns do not ask the knee to bend under a heavy load.
Checking the box does not start a rehab protocol. The session note says to stop if the move reproduces pain. IT-band pain on the outside of the knee is not fixed by stretching the band. If it changes your stride, that is a clinician visit, not another foam-roller session.
What this page will not do
It will not name a diagnosis, prescribe a number of weeks of rest, or tell you that an exercise will fix the knee. Shin, Achilles, hip, and lower-back flags have their own stop rules inside the program. Numbness, weakness, or pain after a fall belongs with a clinician the same day, not in a strength plan.
RacePlan. Course Pace Band. Neither of those is medical care either. Week 1 of the strength block is free. $12 unlocks the later weeks.
Build a program with a knee flagRunner Strength is a general strength and mobility plan for runners. It is not medical advice, not a diagnosis, and not rehabilitation. Sharp pain, swelling, pain that changes your stride, numbness, or pain after a fall is a reason to see a clinician before you train. Stop any move that reproduces pain.