Knee Pain: Strengthen Your Knee With These Exercises

Knee Pain Strengthen Your Knee With These Exercises

It could be said that knee pain or discomfort is like a hazard of the runner trade, each discipline or sport has its side effects, and knee pain is one of the most common in running. According to recent data published in the Journal of Sports Science and Medicine, knee injuries account for 28% of the most common injuries in runners.

Do you feel pain in your knees when running? Strengthen them and avoid discomfort with these exercises

According to specialized studies in running, at least three out of ten runners suffer some discomfort or pain in the knees after a time as a runner, if you are one of those who enters that percentage, don’t worry, here we show you how to solve it.

In resume, running is an impact sport and your knees suffer the most, pain in this area is common, so we must deal with the problem, but don’t worry.

Once the problem has been identified, the following is to attack or solve it, and we bring you four essential exercises to keep your legs strong as an oak, and thus avoid this type of pain, or in the worst case, an injury.

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Two words, legs-glutes, this exercise is special for these two areas of the body, in this case, we seek to work more the first than the second, but you can kill two birds with one stone. With a good squat routine, you put the muscles of your legs to work, especially the quadriceps and hamstrings, which is what you really want to update, the more strength your legs gain, the less likely you will have discomfort.

Knee Pain: Strengthen Your Knee With These Exercises

Single leg deadlift

For this exercise, you can be guided by the image shown below. The starting position is as if you were going to perform the traditional deadlift, with the variant that here you will only use one leg, why? The single-leg deadlift is special for working on stability and strength.

In this exercise, you can add weight if you wish, but it is not an essential requirement for its execution. You should realize that when doing this routine, your chest and right leg should be almost parallel to the ground in a straight line. Pause, then squeeze your glutes to return to the starting position. Ideally, you should do 1 to 2 sets of 8 to 10 reps on each leg.

Knee Pain: Strengthen Your Knee With These Exercises

Lateral lounge

Although running always has two unique senses, forward or backward, strengthening the muscles around the knee is very important for a runner, as this reduces the risk of injury from overuse or overuse.

Knee Pain: Strengthen Your Knee With These Exercises

Split squat

What do you want to gain from this exercise? Resistance, take your knees out of the comfort zone and demand a little more than normal so that when running you do not feel any problem. Another point in favor of the split squat is that it strengthens the muscles at the back of the knee.

Diego Alcubierre, a passionate runner and coach, started his journey at 26 with a 10k time of 1:06:23 and has since slashed 30 minutes off his personal record. With five running and coaching certifications, Diego is committed to sharing his expertise and proven strategies to help runners of all levels enhance their performance, stay motivated, and enjoy the journey of running. At Bannister, he simplifies complex training concepts, empowering you to achieve your running goals.