I wanted to go through on how to get knee pain relief from running that lasts.
There are 5 things that you need to do.
The first 4 are effective exercises that will help you overcome knee pain and I will go through the 5th point which is important when it comes to running knee-pain free.
Knee-Pain-From-Running Relief That Lasts
CLICK HERE to watch the YouTube video.
I had Jenna to demonstrate the exercises.
#1- Single-Leg Quad Stretch
Lie on your side, straight from the front and side. Grab the ankle and pull it towards the seat. Feel for light stretch in front of the thigh to the hip.
If you do not feel much stretch when you place the heel towards the seat, in the same position bring the knee back to intensify the stretch in front of the hip.
Single-Leg Quad Stretch
Perform 1 set of 2 reps, alternating back and forth on each leg with a 20-second hold with an intensity of light stretch in the quadriceps and hips.
Single-Leg Quad Stretch (Modified Position): Instead of bringing the heel towards the seat, just flex the knees at 90 degrees and bring that knee back.
This will focus on getting a stretch in front of the hip with less stress on the knee joint, but you will still be able to stretch out the hip and, oftentimes, the stretch will carry on into the quads.
Common thing is with people that run, they have tight quads and tight hip flexors, so this stretch is important especially if you sit a lot. And if you are not really working on your recovery before running, you will end up having a buildup of tightness in your quads and in your hips, so it is important to release it and relax. This stretch will help you do that.
Single-Leg Quad Stretch (Modified Position)
#2- Single Leg Raises From Chair
In an upright sitting position, sit on the edge of the chair. Brace your hands to the side. Tighten your abdominal area. Lift the foot up and straighten the leg bringing it up as high as you can and then go back down.
Single Leg Raises From Chair
This exercise strengthens the quads and the hip flexors (in the near-end position), giving a good dynamic stretch in the hamstrings, depending on your flexibility.
Perform 1 set of 5 reps on each side (you can do 5 on one leg or alternate it back and forth) in a smooth controlled movement with good stop at the top position for 1 second, returning back to start position with light intensity.
#3- Monster Band Shuffle
In standing position, place the tubing just above the knee. Shuffle by moving from one side and dragging the other leg, constantly keeping resistance on the tubing.
This exercise works on targeting the side-to-side stability in the hip. The muscle targeted is gluteus medius, which is a key muscle to help stabilize the hip. A lot of times in people with knee pain from running, they have poor hip stability and poor gluteus medius muscle activation, endurance and strength.
Monster Band Shuffle
Perform 1 set of 5 times one way and 5 times the other way when you shuffle in a smooth controlled movement. You can go through that once and see how it goes, but you can also progress it up to 3x each way.
#4- Monster Band Half Squat
In standing position, place the band just above the knees, separate the feet hip-width apart. Squat down keeping the knees out to the side and over the foot and go back up.
Monster Band Half Squat
We are targeting the outer hip area/gluteus medius area working on the tracking of the knee and strengthening of the hip.
Perform 1 set of 5 reps in smooth controlled movement with a quick stop at the bottom position with the intensity felt around the knee and around the hip.
So give these 4 exercises a go if you are looking for a couple of exercises to help you overcome knee pain from running.
#5: Footwear and Running Surface Tips
Footwear: Make sure that you have the proper footwear for yourself with: (a) proper cushioning and (b) stability of the shoe that you are using.
Running Surface: The harder surfaces like cement puts a lot more stress throughout the body, specifically the knees. If it is unstable surface, like trail running, that puts a lot more stress through the body as well. You can run on park mulch or on gravel. Also look at how flat that surface is, if it is unstable, try run in a stable flat surface compared to an uneven surface like in trail running.
So those are the 5 tips to help you overcome knee pain if you have knee pain from running.
If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and Patellofemoral Syndrome, then check out the Patellofemoral Syndrome Solution program.
Rick Kaselj, MS