People of all age groups suffer very often from a type of knee pain called patellofemoral pain syndrome or anterior knee pain syndrome that is also referred to as ‘runners knee’, in simple words. It is called as the runner’s knee because it is very commonly seen in runners. To avoid runners knee and also to alleviate the knee pain problem, it is intermittent, that the knee joint is exercised, for which you can do the knee strengthening exercises for runners. Knee exercises for runners will help in taking care of your knee, if you do them diligently.
Knee Exercises for Runners
It is important that we learn to put minimum strain on our knee joint, especially while running. To do this, you will have to awaken the most lazy muscle groups in the body. Yeah, I mean the quadriceps and hamstrings. Since these muscles are lazy, it takes a lot of time and work to activate these muscles. The emphasis of the exercises should be on strengthening the quadriceps and hamstring. You can start working these muscles initially for a few minutes and then gradually increase the time, to about 20 minutes a day. All of these exercises are also exercises for runners knee. Read more on knee exercises for arthritis.
Leg Raises
This is one of the simple knee exercises, which can be done at home as well. Lie with your back on a mat and stretch both your legs in front of you, initially. Now bend your left knee and let the foot rest on the floor. Slowly start lifting your right leg off the floor, six inches at a time. The most important instruction is to keep your right knee locked as you do this. Every time you lift the knee hold in the same position for at least 5 seconds. Lift the knee to the maximum. While coming down, lower the knee 6 inches at a time, but do not forget to hold for 5 seconds. Do this exercise on each of your leg 10 to 15 times. The advanced version is to add ankle weights for the exercise. For more information, read exercises for a bad knee.
Standing Leg Raises
Standing leg raises are similar to leg raises. In this exercise you will need to take support. You can hold on to a window pane for support. We will start with the right leg first. Lock the knee of your right leg, while the knee of the standing leg is soft. Lift your right leg off the ground and remember to flex your toes as you do this. Keep lifting it about 6 inches at a time. Like I mentioned in the leg raises, hold for 5 seconds in each position. While retuning back to the starting position, lower the leg 6 inches at a time. This exercise is to be done 10 to 15 times on each leg. Change sides and repeat the same on the left leg.
Single Leg Dip
This is one of the knee exercises to strengthen the knee and quads. For this exercise you will need to support yourself on either side. You may make use of chairs as props. Lift your right leg of the ground, as you balance yourself well on the left leg. Now start lowering yourself, by pushing all your weight into the heel of the left leg. Initially you will not be able to lower yourself beyond a few inches, but with practice you will be able to go far down, as though you were squatting with single leg. An important instruction is not to let the knee of the left leg go beyond the toes.
Wall Squat
This is one of the most wonderful, compound quad exercises for runners. Face your back towards the wall. Keep a distance of about two feet between your feet and the wall, but rest your buttocks on the wall. Slowly start sliding down on the wall, till you come to a position, as though you were sitting on a chair. While you do this do not forget to tighten your abdominal muscles and also squeeze your buttocks. Hold the position for a minimum of 5 to 7 seconds. Slowly return back to the starting position and ensure that this exercise is repeated 15 times.
Knee Bend
Along with the exercises, it is of vital importance, that you also incorporate stretches in your workout schedule. This is one of the runners knee stretches. For this stretch, lie flat on your stomach. Keep both the legs stretched out. Now start bending your one leg towards your buttocks, while you keep the other leg straight. You will notice, that it is difficult to touch your leg to the buttocks, this because of tightness in the quadriceps. Do this stretch at least 5 times, change sides and repeat with the other leg. After you are done it with both the legs, single leg at a time, do the same stretch with both the legs simultaneously.
These knee exercises for runners and the stretch can be done by everyone, no matter if he is into exercises or not. Remember, the knee joint is one of the most important weight bearing joint of the body. Hence, you should take extra care of the this joint.
Knee Exercises for Runners
It is important that we learn to put minimum strain on our knee joint, especially while running. To do this, you will have to awaken the most lazy muscle groups in the body. Yeah, I mean the quadriceps and hamstrings. Since these muscles are lazy, it takes a lot of time and work to activate these muscles. The emphasis of the exercises should be on strengthening the quadriceps and hamstring. You can start working these muscles initially for a few minutes and then gradually increase the time, to about 20 minutes a day. All of these exercises are also exercises for runners knee. Read more on knee exercises for arthritis.
Leg Raises
This is one of the simple knee exercises, which can be done at home as well. Lie with your back on a mat and stretch both your legs in front of you, initially. Now bend your left knee and let the foot rest on the floor. Slowly start lifting your right leg off the floor, six inches at a time. The most important instruction is to keep your right knee locked as you do this. Every time you lift the knee hold in the same position for at least 5 seconds. Lift the knee to the maximum. While coming down, lower the knee 6 inches at a time, but do not forget to hold for 5 seconds. Do this exercise on each of your leg 10 to 15 times. The advanced version is to add ankle weights for the exercise. For more information, read exercises for a bad knee.
Standing Leg Raises
Standing leg raises are similar to leg raises. In this exercise you will need to take support. You can hold on to a window pane for support. We will start with the right leg first. Lock the knee of your right leg, while the knee of the standing leg is soft. Lift your right leg off the ground and remember to flex your toes as you do this. Keep lifting it about 6 inches at a time. Like I mentioned in the leg raises, hold for 5 seconds in each position. While retuning back to the starting position, lower the leg 6 inches at a time. This exercise is to be done 10 to 15 times on each leg. Change sides and repeat the same on the left leg.
Single Leg Dip
This is one of the knee exercises to strengthen the knee and quads. For this exercise you will need to support yourself on either side. You may make use of chairs as props. Lift your right leg of the ground, as you balance yourself well on the left leg. Now start lowering yourself, by pushing all your weight into the heel of the left leg. Initially you will not be able to lower yourself beyond a few inches, but with practice you will be able to go far down, as though you were squatting with single leg. An important instruction is not to let the knee of the left leg go beyond the toes.
Wall Squat
This is one of the most wonderful, compound quad exercises for runners. Face your back towards the wall. Keep a distance of about two feet between your feet and the wall, but rest your buttocks on the wall. Slowly start sliding down on the wall, till you come to a position, as though you were sitting on a chair. While you do this do not forget to tighten your abdominal muscles and also squeeze your buttocks. Hold the position for a minimum of 5 to 7 seconds. Slowly return back to the starting position and ensure that this exercise is repeated 15 times.
Knee Bend
Along with the exercises, it is of vital importance, that you also incorporate stretches in your workout schedule. This is one of the runners knee stretches. For this stretch, lie flat on your stomach. Keep both the legs stretched out. Now start bending your one leg towards your buttocks, while you keep the other leg straight. You will notice, that it is difficult to touch your leg to the buttocks, this because of tightness in the quadriceps. Do this stretch at least 5 times, change sides and repeat with the other leg. After you are done it with both the legs, single leg at a time, do the same stretch with both the legs simultaneously.
These knee exercises for runners and the stretch can be done by everyone, no matter if he is into exercises or not. Remember, the knee joint is one of the most important weight bearing joint of the body. Hence, you should take extra care of the this joint.
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