The Best Stretch for Knee Pain if You’re Training for the Broad Street Run

If you’re training for the Broad Street Run and struggling with knee pain, you’re not alone. Many runners experience discomfort in their knees as mileage increases—especially if they aren’t paying attention to mobility and muscle imbalances. One of the most overlooked solutions to knee pain isn’t just rest—it’s improving quad flexibility and strength through targeted stretching techniques.

At Triad Wellness, we help runners in Philadelphia improve their performance, prevent injuries, and train smarter—both in-person and remotely. If knee pain is slowing you down, we’ve got a game-changing stretch for you.

Why the Quads Matter for Knee Pain

Your quadriceps play a crucial role in knee health. Tight or weak quads can pull on the patellar tendon, increasing stress on the knee joint and leading to common issues like runner’s knee (patellofemoral pain syndrome). Many runners try generic stretching routines, but they don’t always provide lasting relief or improve flexibility in a way that actually reduces pain.

That’s where Quad Stretch PAILs/RAILs come in.

The Best Stretch for Knee Pain: Quad Stretch PAILs/RAILs

The Quad Stretch PAILs/RAILs method is more than just a standard static stretch—it actively strengthens and lengthens the quads, improving knee stability and function over time. This technique involves progressive (PAILs) and regressive (RAILs) isometric contractions, which help the body build usable flexibility, reducing tension on the knee joint.

📌 Check out our full breakdown and coaching video here! 

Incorporating Quad Stretch PAILs/RAILs into your routine can:✅ Reduce knee pain by addressing muscle imbalances✅ Improve quad flexibility and strength for better shock absorption✅ Support knee joint health by optimizing mobility and stability

But stretching alone isn’t always enough—smart training is key.

Train Smarter with Expert Coaching at Triad Wellness

At Triad Wellness, we help Broad Street Run participants train pain-free with personalized coaching options:

🏃 Personal Training in Philadelphia – Work one-on-one with an expert coach to strengthen weak areas, improve running mechanics, and build a solid training plan that supports your knees.

🌎 Remote Programming – Can’t make it into the studio? We offer customized training plans you can follow from anywhere, designed to keep you on track while minimizing injury risk.

If you’re preparing for the Broad Street Run and want to train smarter while protecting your knees, schedule a No Sweat Intro today and let’s build a plan that keeps you running strong.

🔗 Click here to book your No Sweat Intro! 

Broad Street Run