5 Exercises to Help You Treat and Prevent Runner’s Knee Pain

5 Exercises to Help You Treat and Prevent Runner’s Knee Pain

Pain in the knee cap is all too common for runners. Here are five stretches you can do to prevent and treat “runner’s knee”.

Many athletes struggle with various chronic injuries named after their sport and a specific body joint. For runners, it’s “runner’s knee”— a painful symptom of overuse or injury that’s felt around the kneecap.

如果您目前现在正在为此问题而苦苦挣扎,或者只是想减少跑步者首次反复出现或发展的机会 - 并因此而阻碍您的训练和赛车 - 您很幸运。我遇到了DPT的物理治疗师Dereck Steffe,他在所有的运动员中看到这个问题Return to Sport Physioin Evergreen, Colorado. Here are his five go-to exercises that can help you banish runners’ knee pain for good.

Runner’s Knee Stretches and Exercises

1/2 Kneel Quad Mobilization

This is a mobilization of the quadriceps, which feeds slack downstream into your knee joint to help alleviate runner’s knee.

  • Begin in a half-kneeling position with your right knee bent on the ground and your right foot resting against a wall. Your left foot should be on the floor in front of you.
  • As the stretch gets easier, lean back so that your right glute gets closer to your right ankle.
  • Repeat on left side

Low Lunge With Reach

This is a mobilization of the illiopsoas and rectus femoris, which can exacerbate runner’s knee when they’re too tight.

  • Beginning in the top position of a push-up, place your right foot to the outside of your right hand while engaging your core.
  • Lift your right hand up as you rotate upwards towards the ceiling, following your hand with your gaze.
  • Slowly drop your hips until you feel a gentle stretch in the upper leg and/or hip. Make sure you’re breathing through your nose.
  • Hold briefly, then repeat on the opposite side.

90/90 Sit with Reach

This is a mobilization of the gluteus medius and TFL, which can contribute to excess stiffness in the posterior chain that can cause or contribute to runner’s knee.

  • Sit in the “90/90” position with your left leg in front and your knee bent at 90 degrees, resting on the outside of your leg. Your right leg is to the side, knee bent to 90 degrees, resting on the inside of your leg.
  • Reach with your right hand and rotate to your left, placing both hands on the ground to hold the stretch.
  • Repeat, reversing the leg position and reaching in the opposite direction.

Ankle Mobilization

This is a mobilization of the soleus and gastrocnemius, which feed tension up into your knee when they’re tacked down.

  • Stand next to a stable surface with your left foot on the surface and right foot on the ground.
  • Your left knee should bend as much as possible, controlling your weight with your right leg.
  • 向前移动左膝盖,使其与左脚趾保持一致。

Wide-Legged Forward Fold

This is a mobilization of the hamstrings, which are a prime contributor to runner’s knee when they’re left unmobilized.

  • Stand with your feet double hip-width apart.
  • Bend forward at the waist, keeping your back straight.
  • Bend forward until your torso is parallel with the floor.
  • Once parallel, fold your torso forward, controlling your descent with your hands on the floor.

While no exercise can completely cure a condition like runner’s knee or totally rule it out in the future, performing Steffe’s mobilizations and strengthening the muscles and connective tissues in your legs with one to three gym sessions per week — depending on your training load and racing calendar — can go a long way in helping you escape this painful and sometimes debilitating condition.

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