Exercises for Runners to Prevent Knee Pain

Although running is great exercise and has many health benefits, it can also put a lot of strain on your knees. As reported by the British Journal of Sports Medicine, more than half of the injuries reported by runners are that of the knee; specifically, pain behind the knee cap. Many of these cases are often caused by tightness in the hamstrings, IT Band, quadriceps and hips. When one structure in your body is not functioning properly, it affects the surrounds structures. In this instance, poor flexibility in the lower extremity muscles has a detrimental effect on the knees. By performing the exercises below 2-3 times per week, you can help prevent or address pain that you are having in your knees.

• Fire Hydrant
• On all fours, lift your right knee directly to the side, keeping it flexed at 90 degrees. Bring it back to the original position, repeat 15 times and switch sides.
• Side Leg Lifts
• Lie on your right side with your legs straight and stacked on top of each other. You can rest your head on top of your right arm and put your left hand on your hip or on the ground to help balance your body. Lift the top leg straight up as far as is comfortable and lower back down. Repeat 10 times, and switch sides.
• Glute Bridges
• Lie on your back on the ground with your arms at your sides, knees bent and feet flat on the floor. Lift your backside off the ground until you form a straight line from your shoulders to your knees. Push your heels into the ground, and feel your glutes stabilizing your body. Hold for two seconds, lower your body back down and repeat 10 times.
• Clam Shells
• Lie on your right side with your knees bent on top of each other and your right arm under your head to support it. Keeping your feet together, open the clam shell by lifting your top knee up. While your hips will rotate during this exercise, your pelvis and core should remain stable. Close the clam shell, repeat 15 times and switch sides.
• Hip Abductions
• Stand with your feet shoulder-width apart with a chair or sturdy post to the left of your body. Loop a resistance band around the chair or post and your right ankle. Keeping your leg straight, raise your right leg sideways as far as possible. Return to the original position, repeat 8–10 times and switch sides.
• Hip Flexor Stretch
• With your right knee on the ground, bring your left foot out in front of your body and bend that knee to a 90-degree angle. Slowly push your hips forward toward the left knee, feeling the stretch at the front of the hip. Hold for 20 seconds, switch legs and repeat 4 times on each side.
• Low Lunge
• Stand with your feet hip-width apart and step your left leg forward, bending at the knee and getting into low-lunge position. Your right leg should be extended straight behind your body. Lean down and put your fingertips on the ground on either side of your left foot. Hold for 10 seconds, return to the original position, repeat 2–3 times and switch sides.