The vast majority of knee problems can be handled with simple strengthening exercises.  Here are some easy-to-perform moves that will help protect you against knee injury and keep you on the road throughout the prime fall training season:

  

 

 

 

 

Injury: Chrondomalacia (Runner’s Knee)
Symptoms: Pain around, and / or behind the kneecap.  May feel worse when running downhill.

Do:

-      Ice your knee after you run for about 15 minutes (a frozen bag of peas works beautifully!)Apply a heating pad for a half hour before bed

-        Thigh strengthening exercises:

o    Standing leg lifts
Stand with your back against the wall. Lift one leg up as high as you can with the knee straight. Hold for five seconds, and then bend your knee to relax, hold for five seconds. Straighten your leg again, and do five of these before switching to the other leg. Build up to ten seconds for each lift.

o    Foot turns
Lie down, or sit in a chair and stretch both legs out, knees straight and feet pointed up toward the knees. Tighten your thigh muscles and turn your feet out as far as you can, holding for ten seconds. Now turn your feet in as far as you can and hold for ten seconds, keeping your thigh muscles tight for the entire exercise. Do three sets.

o    Foot press
Either sitting or lying down, put one foot on top of the other and pull up with your lower foot as you push down with the upper foot. Hold that for ten seconds, and then switch feet and repeat. Do five sets of these.

Injury: Iliotibial Band Syndrome
Symptoms: Pain on the outside of your knee, usually only while you are running

Do:

-        Reduce mileage ;-( and cut back on hills

-        Hip strengthening exercises:

o    Leg raises (side)
Lie on your side, with your upper leg straight and aligned with your body. Bend your lower leg at the knee. Your lower arm should be under your head and outstretched, aligned with your body. Place the palm of your top hand down in front of your chest for support. Slowly lift the upper leg, leading with the heel, until you've reached as high as you can, then slowly lower it to the starting position. Keep your leg aligned with your body, knee facing forward. Don't let your leg move in front of your body. Do two or three sets of 10 to 20 repeats, each leg.

o    Leg raises (inside)
Lie on your side, with your bottom leg straight and aligned with your body. Bend your top leg and place your foot on the ground in front of your lower leg. Your bottom arm should be under your head and outstretched, aligned with your body. Slowly raise your bottom leg, leading with the heel, as far as you can and then slowly lower it to starting position. Do two or three sets of 10 to 20 repeats, each leg.

Little-known fact:  Knee and joint pain can increase as your period approaches.

• Currently 2.0/5 Stars.

Tags: knee pain, knee exercises, injury prevention, injury, knees, runner's knee, iliotibial band, chrondomalacia

HA! I have been fearing, training I want to start for a marathon, because of my knee! This is so awesome B...thank You!! Posted by: Betty on Aug 05, 2008 at 09:55 AM