For those of you suffering from runners knee pain or Patellofemoral pain syndrome here are some exercises to treat runner’s knee.
There are a lot of leg strengthening exercises for Runner’s knee pain. However there’s a lot of emphasis on strengthening the quadriceps and hamstrings muscles but not much on strengthening the hip muscles.
Strengthening gluteus maxim and medius is very important. These muscles help stabilize the pelvis and are important for proper walking and running.
If they are weak, the pelvis is not stable which sets up a weak base for the whole leg. This often results in problems down the chain resulting in knee injuries.
Tweetables:
Hip Strengthening Exercises for Runner’s Knee Treatment [Click To Tweet]
How to Treat and Prevent Running Injuries [Click To Tweet]
Runner’s Knee: How to Deal with it and Recover Quickly [Click To Tweet]
Hip strengthening exercises for runner’s knee treatment
Gluteus medius and glutes maximus strengthening in side lying with hip abduction and extension with a resistance band…
Instructions: In sidelying position with or without a resistance band lift your top leg up and kick backwards. Make sure to keep your back straight and stomach tight.
Gluteus maximus and gluteus medius strengthening with hip extension lying off edge of the table or bed
Instructions: Lying on your stomach with hips off the edge of a table or bed, kick your leg straight up towards the ceiling and out. The other foot stays on the ground.
Bridging with resistance band for gluteus maximus, gluteus medius, and trunk strengthening
Instructions: Lying on your back with your knees bent. Use resistance band around your knees. Tighten your stomach and squeeze your glutes (butt muscles) before you lift your bottom off the bed. Pull your knees apart against the resistance of the band.
These three exercises help strengthen the hip, leg and core muscles without putting load on the knee.
In my next post I will show you some more exercises to for runner’s knee treatment.
Additional Posts You Might Find Helpful…
1. Runner’s Knee – Inside Knee Pain With Running
3. What Are Some Common Running Injuries?
5. Running Injuries Outside Knee Pain
