Runner’s Knee Exercises: 5 Minute Knee Strengthening Routine (TO RUN PAIN FREE)
Check out these Runner's Knee Exercises from sports injury specialist James Dunne. This ten minute routine of stretches and exercises for Runner's Knee will help you recover from this common problem and get back to training.
🔴 UPDATED - How to Prevent Runner's Knee (Pain Free in 5 EASY Steps):
https://www.youtube.com/watch?v=tUCXfsW5lww
⚡ FREE DOWNLOAD ⚡ Runner's Knee Rehab Guide: https://jamesdkr.lpages.co/runners-knee-rehab-guide-youtube-bonus/?sc=YTswsGvRSkrR8
WATCH NEXT - Stop doing THESE exercises if you want to recover from Runner's Knee faster: https://www.youtube.com/watch?v=ch4c2To6oOo
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SUBSCRIBE: https://www.youtube.com/channel/UCEBjuHm_Z6hz8Q6C_dm8bSg
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Ok, so if you’re currently struggling with knee pain when you run, the first thing I have to mention is that you need to get it checked out.
There are a number of different potential causes for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to Patella Tendinopathy and Meniscal Cartilage tears, just to name a few…
You need to know what you’re dealing with before you can effectively correct the problem!
So in this video I want to share three simple exercises with you, that will help with the most common causes of knee pain in runners.
QUAD STRETCH
One common trait I see in runners who present with classic runner’s knee - patellofemoral pain - or ITB syndrome is tightness in the quads muscles of the front of the thigh.
Tight quads can create imbalances around the patella (the knee cap) and increase forces experienced by the patellofemoral joint of the knee.
This simple side-lying quads stretch is an easy way to work on reducing this tightness.
Lay on your side and slightly bend your bottom leg to create a more stable base. From there reach back and grab the ankle of your top leg and pull your foot towards your butt.
Once you can feel this stretch, keep your thighs parallel and hold the position for 30 seconds 3 times each side.
GLUTE ACTIVATION
You’ve probably heard it before, but many of us runners need to learn to use our butt muscles more!
The glutes are so important not just as hip extensors, but also in their role of providing hip stability. If a runner isn’t good at stabilising their standing hip, the knee is usually the joint that pays the price.
To begin with, lay on your back with your heels positioned close to your butt and your knees close together.
With a resistance band placed around your knees, push down through your heels and clench your butt as you raise your hips into a bridge position.
Once at the top of the bridge, pull your knees apart against the resistance of the band.
You should feel the muscles around the sides and back of your hips working hard here!
Hold that 'knees apart' position for a slow count of 5 and repeat this for 10 repetitions.
Do this once through to begin with, and over time you can build to 2-3 sets each session.
KNEE DIPS FRONT & BACK
So it’s all well and good working on quads mobility and engagement of key muscle groups such as those glutes. But one vital piece in the knee rehab puzzle is teaching your body to improve control of the knee dynamically when standing on one leg, just as we would be when running.
This simple exercise achieves just that.
Standing on one leg on a raised platform, first reach forwards with the swinging leg and touch your heel on the ground in front of you, then slowly reach back and touch your toe on the ground behind you.
This movement of once back and forth constitutes one repetition.
You should be aiming to perform 3 sets of 10 reps on each side.
The key here is balance and control. You’ll be working hard around the hip and ankle to provide stability for the knee. Many runners will feel the knee drifting inwards towards the typical ‘knock-kneed’ position. We want to avoid this!
You may well find it helpful to perform this exercise in front of a mirror to monitor the position of your knee throughout the movement.
I hope you’ve found these exercises helpful. Give them a go at home, and remember - if it hurts - stop!
************************
TWITTER: https://twitter.com/kineticrev
FACEBOOK: https://facebook.com/kineticrev
INSTAGRAM: https://instagram.com/kineticrev
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: http://kinetic-revolution.com
************************
Check out these Runner’s Knee Exercises from sports injury specialist James Dunne. This ten minute routine of stretches and exercises for Runner’s Knee will help you recover from this common problem and get back to training.
🔴 UPDATED – How to Prevent Runner’s Knee (Pain Free in 5 EASY Steps):
https://www.youtube.com/watch?v=tUCXfsW5lww
⚡ FREE DOWNLOAD ⚡ Runner’s Knee Rehab Guide: https://jamesdkr.lpages.co/runners-knee-rehab-guide-youtube-bonus/?sc=YTswsGvRSkrR8
WATCH NEXT – Stop doing THESE exercises if you want to recover from Runner’s Knee faster: https://www.youtube.com/watch?v=ch4c2To6oOo
************************
SUBSCRIBE: https://www.youtube.com/channel/UCEBjuHm_Z6hz8Q6C_dm8bSg
************************
Ok, so if you’re currently struggling with knee pain when you run, the first thing I have to mention is that you need to get it checked out.
There are a number of different potential causes for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to Patella Tendinopathy and Meniscal Cartilage tears, just to name a few…
You need to know what you’re dealing with before you can effectively correct the problem!
So in this video I want to share three simple exercises with you, that will help with the most common causes of knee pain in runners.
QUAD STRETCH
One common trait I see in runners who present with classic runner’s knee – patellofemoral pain – or ITB syndrome is tightness in the quads muscles of the front of the thigh.
Tight quads can create imbalances around the patella (the knee cap) and increase forces experienced by the patellofemoral joint of the knee.
This simple side-lying quads stretch is an easy way to work on reducing this tightness.
Lay on your side and slightly bend your bottom leg to create a more stable base. From there reach back and grab the ankle of your top leg and pull your foot towards your butt.
Once you can feel this stretch, keep your thighs parallel and hold the position for 30 seconds 3 times each side.
GLUTE ACTIVATION
You’ve probably heard it before, but many of us runners need to learn to use our butt muscles more!
The glutes are so important not just as hip extensors, but also in their role of providing hip stability. If a runner isn’t good at stabilising their standing hip, the knee is usually the joint that pays the price.
To begin with, lay on your back with your heels positioned close to your butt and your knees close together.
With a resistance band placed around your knees, push down through your heels and clench your butt as you raise your hips into a bridge position.
Once at the top of the bridge, pull your knees apart against the resistance of the band.
You should feel the muscles around the sides and back of your hips working hard here!
Hold that ‘knees apart’ position for a slow count of 5 and repeat this for 10 repetitions.
Do this once through to begin with, and over time you can build to 2-3 sets each session.
KNEE DIPS FRONT & BACK
So it’s all well and good working on quads mobility and engagement of key muscle groups such as those glutes. But one vital piece in the knee rehab puzzle is teaching your body to improve control of the knee dynamically when standing on one leg, just as we would be when running.
This simple exercise achieves just that.
Standing on one leg on a raised platform, first reach forwards with the swinging leg and touch your heel on the ground in front of you, then slowly reach back and touch your toe on the ground behind you.
This movement of once back and forth constitutes one repetition.
You should be aiming to perform 3 sets of 10 reps on each side.
The key here is balance and control. You’ll be working hard around the hip and ankle to provide stability for the knee. Many runners will feel the knee drifting inwards towards the typical ‘knock-kneed’ position. We want to avoid this!
You may well find it helpful to perform this exercise in front of a mirror to monitor the position of your knee throughout the movement.
I hope you’ve found these exercises helpful. Give them a go at home, and remember – if it hurts – stop!
************************
TWITTER: https://twitter.com/kineticrev
FACEBOOK: https://facebook.com/kineticrev
INSTAGRAM: https://instagram.com/kineticrev
************************
ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: http://kinetic-revolution.com
************************
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WATCH NEXT – How to Prevent Runner's Knee (Pain Free in 5 EASY Steps):
https://www.youtube.com/watch?v=tUCXfsW5lww
ily sm but you should get the camera a little farther from your face. i literally love you sm but its a little unsettling lmao. thanks for healing my knee pain though
Are these done before work after workouts
EXCELLENT find! I am having sudden knee pain after a year of running. X-rays showed nothing and runners say "its a strength issue".
I have a 5k in three days
1. (1:14) side lying quad stretch (hold for 30 secs 3 times on each leg)
2. (2:05) Resisted glute bridge
If I sucked on the heel and toes taps on the leg with runners knee. What would be the cause most likely? Is that a quad or hip issue?
Start swimming 🏊🏊 it will automatically fade away
Hi James , I do not have the knee pain during the run. I have it after it. Only when I walk upstairs and downstairs. What should I do?
I also have on and off shin splints
For me, it's carrying around my 30-pound 10-month old. He weighs more than my 3 year old 😆
This guy talks way too much. I wanted a workout, not a lecture
My man James lookin like Marshall Eriksen from "How I Met Your Mother"
I have this and I don't even run
When to do these exercises before or after running or at any time
My leg is so weird I can't tell if my knees are going in in the final exercise or not… Maybe this is the cause of my knee issues :/
I don't think I can do the last one 🤭🤭👀👀😭😭 I might start doing it on a lower platform or even start from the floor n slowly move higher
You invest so much of your time to make such nice videos which are very helpful. I like your videos as they are short , specific and a lot of clarity, so easy to understand. Thanks a lot!
I think you're too far away from the camera 😂
Hey guys has Someone the same problem: when I'm doing the first stretch I'm triggering the pain at the outside of my knee. It makes things worse. What can it be?
I play football daily, sometimes on alternate day. but since 5 days after playing for 15 mins my both knees start paining while sprinting in the game! But it stops paining as soon as I stop running. It has never happened me before . I am 21. is this a RUNNER'S KNEE ??