Knee Exercises for Runners

People of all age groups often suffer from a type of knee pain called patellofemoral pain syndrome or anterior knee pain syndrome that is also referred to as 'runners knee' in simple words. It is called runner's knee because it is very commonly seen in runners. To avoid runner's knee and also to alleviate the knee pain problem, it is necessary that the knee-joint is regularly exercised. Knee exercises for runners will help in taking care of your knee.

Knee-joint Exercises for Runners
It is important that we learn to put minimum strain on our knee-joint, especially, while running. To do this, you will have to awaken the most lazy muscle groups in the body. Yeah, I mean the quadriceps and hamstrings. Since these muscles are lazy, it takes a lot of time and work to activate them. The emphasis of the exercises should be on strengthening the quadriceps and hamstring. You can start working these muscles initially for a few minutes and then gradually increase the time to about 20 minutes a day. All of these exercises are also exercises for runner's knee.

Leg Raises
This is one of the simple exercises which can be done at home as well. Lie with your back on a mat and stretch both your legs in front of you. Now, bend your left knee and let the foot rest on the floor. Slowly, start lifting your right leg off the floor, six inches at a time. The most important instruction is to keep your right knee locked as you do this. Every time you lift the knee, hold it in the same position for at least 5 seconds. Lift the knee to the maximum. While coming down, lower the knee 6 inches at a time but do not forget to hold for 5 seconds. Do this exercise on each of your legs 10 to 15 times. The advanced version is to add ankle weights for the exercise.

Standing Leg Raises
Standing leg raises are similar to leg raises. In this exercise, you will need some kind of a support. You can hold on to a window pane for support. We will start with the right leg first. Lock the knee of your right leg while the knee of the standing leg is left loose. Lift your right leg off the ground and remember to flex your toes as you do this. Keep lifting it about 6 inches at a time. Like I mentioned in the leg raises, hold for 5 seconds in each position. While returning to the starting position, lower the leg 6 inches at a time. This exercise is to be done 10 to 15 times on each leg. Change sides and repeat the same on the left leg.

Single Leg Dip
This is one of the best knee exercises to strengthen the knees and quads. For this exercise, you will need to support yourself on either side. You can make use of chairs as props. Lift your right leg off the ground as you balance yourself well on the left leg. Now, start lowering yourself by pushing all your weight into the heel of the left leg. Initially, you will not be able to lower yourself beyond a few inches but with practice, you will be able to go far down as though you were squatting on single leg. An important instruction is not to let the knee of the left leg go beyond the toes.

Wall Squat
This is one of the most wonderful, compound quad exercises for runners. Face your back towards the wall. Keep a distance of about two feet between your feet and the wall but rest your buttocks on the wall. Slowly, start sliding down on the wall till you come to a position similar to sitting on a chair. While you do this, do not forget to tighten your abdominal muscles and also clench your buttocks. Hold the position for a minimum of 5 to 7 seconds. Slowly, return to the starting position and ensure that this exercise is repeated at least 15 times.

Knee Bend
Along with exercises, it is of vital importance, that you also incorporate stretches in your workout schedule. For this stretch, lie flat on your stomach. Keep both the legs stretched out. Now start bending one leg towards your buttocks while you keep the other leg straight. You will notice that it is difficult to touch your leg to the buttocks because of the tightness in your quadriceps. Do this stretch at least 5 times, change sides and repeat with the other leg. After you have done it one leg at a time, do the same stretch with both the legs simultaneously.

These exercises and stretches can be done by anyone, whether or not one is a regular exerciser. Remember, the knee-joint is one of the most important weight-bearing joints of the body. Hence, you should take extra care of this joint.