Isnare Free Articles
Authors Contents [Add OpenSearch]
Distribute your articles to more than 6,000+ sites and 40,000+ email group publisher subscribers for as low as $2 / article...
Index  Article Directory  Wellness, Fitness and Diet
Embed this Article  
John Paul Harris

John Paul Harris x 1 articles

Liked the article? Consider buying me a beer!
$

Most Recent Videos Most Recent Videos

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, to name just a few…

You need to know exactly what you’re dealing with before you can effectively build a rehab plan and correct the problem!

These three simple exercises will help with the most common causes of knee pain in runners.

QUADRICEPS STRETCH

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 intensify loading at 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 create a more stable base, and help to avoid overly arching your low back. 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.

GLUTE ACTIVATION

You’ve probably heard it before, but many of us runners need to learn to use our butt muscles more! Learning to activate and then subsequently use your gluteal muscles is one particular goal of these runner’s knee exercises

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 describe the third of these exercises, it’s important for me 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.

SINGLE LEG MINI SQUAT

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 on 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 runner’s knee exercises helpful. Give them a go at home, and remember – if it hurts – stop and get it looked at!

Rate this article:
John Harris is a runner and sports rehabilitation specialist based in the UK. Click on the YouTube link to watch these runner's knee exercises - https://youtu.be/swsGvRSkrR8
Important NoticeDISCLAIMER: All information, content, and data in this article are sole opinions and/or findings of the individual user or organization that registered and submitted this article at Isnare.com without any fee. The article is strictly for educational or entertainment purposes only and should not be used in any way, implemented or applied without consultation from a professional. We at Isnare.com do not, in anyway, contribute or include our own findings, facts and opinions in any articles presented in this site. Publishing this article does not constitute Isnare.com's support or sponsorship for this article. Isnare.com is an article publishing service. Please read our Terms of Service for more information.

Most Recent Articles

Renovate Your Lawn Beautifully With Lawn Care and Maintenance Services

An Article by LAZICH LEO in Gardening

2 days ago

An unkempt and ugly lawn is not only an eyesore, it also creates a negative impact on your property. If you have let go of lawn care so much so that it is over run with weeds or shows bare patches, a lawn renovation is in order. Repairing your lawn may be a good idea if the about 25% of your lawn is in bad shape...

Custom Hanging Signs Sydney - Affordable Way of Promoting Your Business

An Article by Mike Layman in Marketing

2 days ago

Hanging Signs are not just an amazing and highly cost effective way of advertising your products and services; they are easier to setup in comparison to other advertisement signs Ė just hang them from a pair of hooks or whatever and you're done. Needless to add, this also makes them more economical than other outdoor or indoor advertisement material...

Armor Your Laptop in Style With Printable Laptop Sleeves

An Article by Rohit B in Finances

2 days ago

To help you with both of your purposes, let us discuss about such a service which will help you out here to create your own laptop sleeve. So as I told you in the above paragraph, which I would have started my personal service or something to help you out of this situation. But let me inform you what you must be thinking is just something hypothetical, but thatís not true...

Start School in Time by Using Automatic School Bell

An Article by Vivency Global in Education

2 days ago

School is first place where children learn discipline, good manners and punctuality. The automatic school bell solutions are really important and makes away from manual errors. Humans may ring the bell at in appropriate time but the machine cannot. The most of the school are digitalized with interactive boards, automatic bells, CCTV and many...

Applying For No Credit Check Mortgage Loan? Ė Expert Tips to Follow

An Article by Roy Robbins in Finances

4 days ago

Interestingly, the option of no credit check mortgage loan has been made available by some lenders. So, one does not need to undergo tedious process of credit assessment. However getting quick approval for an affordable mortgage no credit check loan is not easy. Some stringent approval criteria may apply...

70-345 Microsoft Exchange Server 2016 Study Books

An Article by Chung Crissler in Internet

4 days ago

Examunion offers you a comprehensive look at the best prospects available in 70-345 exam questions throughout the Industry. Not only will you be given theoretical, but also given 70-345 Microsoft Exchange Server 2016 study books which will give you even more practice than before. Try our Designing and Deploying Microsoft Exchange Server 2016 70-345 exam test today and succeed in your Designing and Deploying Microsoft Exchange Server 2016 70-345 exam...

Microsoft MCSE 70-339 Practice Exam SharePoint Server 2016 70-339 Questions Material

An Article by Chung Crissler in Education

4 days ago

Maybe on other web sites or books, you can also see the related training materials. But as long as you compare Examunion product with theirs, you will find that our product has a broader coverage of the certification exam's outline. You can free download part of Microsoft MCSE 70-339 exam books from Examunion website as a try to detect the quality of our products...

Gain Weight and Build Muscle

An Article by Arati Shah in Wellness, Fitness and Diet

4 days ago

Several individuals do not succeed in their passion to maintain a healthy diet due to the lack of knowledge of eating healthy at work. When at work, many find it difficult to stay committed to a diet plan due to several unavoidable reasons such as colleagues might request to eat with them, availability of lots of delicious food at workplace, etc...

XenApp and XenDesktop 7.6 LTSR 1Y0-202 Questions

An Article by Kruis Barry in Education

4 days ago

1Y0-202 is a challenging exam, with our XenApp and XenDesktop 7. 6 LTSR 1Y0-202 questions; you can feel safe with our question and answers that will help you in obtaining your successful completion of your 1Y0-202 exam. All of our practice exams including the 1Y0-202 exam will prepare you for success...

VSphere 6.5 Foundations Exam 2V0-602 Dumps

An Article by Kruis Barry in Education

4 days ago

Passcert vSphere 6. 5 Foundations 2V0-602 dumps 2V0-602 help you to save a lot of time and effort. You 2V0-602 also use the extra time and effort to earn more money. Passcert provide you the product with high quality and reliability. You 2V0-602 free download online part of Passcert providing vSphere 6...

Citrix Certification 1Y0-202 Exam Answers Passtcert

An Article by Nigel Reyez in Computers and Technology

4 days ago

Passtcert is a website which can help you save time and energy to rapidly and efficiently master the Citrix certification 1Y0-202 exam related knowledge. If you are interested in Passtcert, you can first free download part of Passtcert Citrix Certification 1Y0-202 exam answers on the Internet as a try...

Benefits to Your Wedding Provided by Limo Service in Pittsburgh, PA

An Article by Iris K. Allen in Marriage

4 days ago

Using professional transportation on your wedding day may seem like a given and a basic booking to make, but considering the effect that it can have, youíd serve your wedding day well to be selective with your booking. Find a worthwhile company and secure every wedding transportation need with a suitable Pittsburgh Limousine...

Mark the Family Wedding With a Denver Bus Rental

An Article by Lucille W. Hill in Travel

4 days ago

The obligatory family wedding comes with challenges, but it also offers opportunities. A Coach Bus Denver will make it possible for your extended family to reconnect, save some cash, and all attend the family wedding as part of a group. Take Note of Transportation NecessitiesComprehensive research into all elements of transportation should come before you make reservation from any of the Charter Bus Companies Denver...

Killtest 2017 Microsoft MCSA 70-764 Test Questions Microsoft 70-764 Practice Test

An Article by Delia Green in Education

4 days ago

70-764 Administering a SQL Database Infrastructure is among the many most respected exams so you can get good work opportunities. We can complete devoid of much frantic use the particular help regarding Microsoft MCSA 70-764 Test Questions Microsoft 70-764 Practice Test that are exclusively made for people who will need advice...

2V0-602 VSphere 6.5 Foundations VMware VCP6.5-DCV 2V0-602 Exam Test Prep

An Article by Morris Porreca in Education

4 days ago

About VMware 2V0-602 exam, you can find these questions from different web sites or books, but the key is logical and connected. Our questions and answers will not only allow you effortlessly through the exam first time, but also can save your valuable time. Examgood can provide professional and high quality products...

MLA Style Citation:
Harris, Paul John "Runnerís Knee Exercises: 10 Minute Rehab Routine." Runnerís Knee Exercises: 10 Minute Rehab Routine. 21 Dec. 2016 Isnare.com. 20 Aug. 2017 <https://www.isnare.com/?aid=1961798&ca=Wellness%2C+Fitness+and+Diet>.
APA Style Citation:
Harris, Paul John (2016, December 21). Runnerís Knee Exercises: 10 Minute Rehab Routine. Retrieved August 20, 2017, from https://www.isnare.com/?aid=1961798&ca=Wellness%2C+Fitness+and+Diet
Chicago Style Citation:
Harris, Paul John "Runnerís Knee Exercises: 10 Minute Rehab Routine." Runnerís Knee Exercises: 10 Minute Rehab Routine Isnare.com. https://www.isnare.com/?aid=1961798&ca=Wellness%2C+Fitness+and+Diet
Copy and paste the code below to embed this article:
<a class="embedly-card" href="https://www.isnare.com/?aid=1961798&ca=Wellness%2C+Fitness+and+Diet">Runnerís Knee Exercises: 10 Minute Rehab Routine</a> <script>!function(a){var b="embedly-platform",c="script";if(!a.getElementById(b)){ var d=a.createElement(c);d.id=b,d.src=("https:"===document.location.protocol?"https":"http")+"://cdn.embedly.com/widgets/platform.js"; var e=document.getElementsByTagName(c)[0];e.parentNode.insertBefore(d,e)}}(document);</script>