In this video, I’m going to show you three
quick exercises help you get overcome Runner’s Knee and return to running stronger than ever. Ok, so if you’re currently struggling with
knee pain when you run, the first thing I have to mention is that you need to get it
checked out. There are a number of different potential
causes for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to Patella
Tendinopathy and Meniscal Cartilage tears, just to name a few… You need to know what you’re dealing with
before you can effectively correct the problem! So in this video I want to share three simple
exercises with you, that will help with the most common causes of knee pain in runners. So let’s get into it! One common trait I see in runners who present
with classic runner’s knee – patellofemoral pain – or ITB syndrome is tightness in the
quads muscles of the front of the thigh. Tight quads can create imbalances around the
patella (the knee cap) and increase forces experienced by the patellofemoral joint of
the knee. This simple side-lying quads stretch is an
easy way to work on reducing this tightness. Lay on your side and slightly bend your bottom
leg to createa more stable base. From there reach back and grab the ankle of your top
leg and pull your foot towards your butt. Keep your core engaged and push your hips
forwards as you perform this stretch, so as to focus the stretch on the front of your
thigh, rather than simply arching your back. Once you can feel this stretch, keep your
thighs parallel and hold the position for 30 seconds 3 times each side. You’ve probably heard it before, but many
of us runners need to learn to use our butt muscles more! The glutes are so important not just as hip
extensors, but also in their role of providing hip stability. If a runner isn’t good at
stabilising their standing hip, the knee is usually the joint that pays the price. Before we move onto an exercise to practice
stability on weight bearing, this second exercise will help you engage those butt muscles more
effectively! To begin with, lay on your back with your
heels positioned close to your butt and your knees close together. With a resistance band placed around your
knees, push down through your heels and clench your butt as you raise your hips into a bridge
position. Once at the top of the bridge, pull your knees
apart against the resistance of the band. You should feel the muscles around the sides
and back of your hips working hard here! Hold that ‘knees apart’ position for a slow
count of 5 and repeat this for 10 repetitions. Do this once through to begin with, and over
time you can build to 2-3 sets each session. Before I show you the third of these exercises,
it’s important to point out that these are just three of a whole host of different exercises
that I might use to rehab runner’s knee. In reality any effective rehab programme has
exercises that progress over time to rebuild your body and address your individual weak
links. I’ll leave a link in the description to
the list free of knee rehab resources on the Kinetic Revolution website. Be sure to check that out – we’ve got so
much great free content on the site! We’ve even got a free download there for
you, so be sure to get your hands on that… So it’s all well and good working on quads
mobility and engagement of key muscle groups such as those glutes. But one vital piece
in the knee rehab puzzle is teaching your body to improve control of the knee dynamically
when standing on one leg, just as we would be when running. This simple exercise achieves just that. Standing on one leg on a raised platform,
first reach forwards with the swinging leg and touch your heel on the ground in front
of you, then slowly reach back and touch your toe on the ground behind you. This movement of once back and forth constitutes
one repetition. You should be aiming to perform 3 sets of
10 reps on each side. The key here is balance and control. You’ll
be working hard around the hip and ankle to provide stability for the knee. Many runners
will feel the knee drifting inwards towards the typical ‘knock-kneed’ position. We
want to avoid this! You may well find it helpful to perform this
exercise in front of a mirror to monitor the position of your knee throughout the movement. I hope you’ve found these exercises helpful.
Give them a go at home, and remember – if it hurts – stop! Good luck with your knee rehab. Don’t forget
to check out all the free resources on our website. The link is in the description! Speak to you soon