Below are a few exercises given to me by my physical therapist, as well as a few others given to me by a local personal trainer:
- stability work for VMO knee strengthening
- 30 second balances on a bosu ball, each leg 2x
- Leg extension machine, with feet turned slightly outward – squeeze quad at top of extension for 1 second – you should feel this on the inner thigh – 3 sets 6-8x
- Hip aBductor machine – 4 sets 6-8x
- Leg press machine – put a band around legs to make sure knees are not buckling in – 2 sets 15
- Leg press machine – one leg, making sure knee is not bucking in – both legs – 2 sets 15
- Standing hip strengthening exercises with bands
- Single leg deadlifts (with or without weights) – both legs – 2 sets 10
- Donkey Kicks, both legs – 4 sets 10
- Step-Ups with a 10 lb weight – go slow, making sure knee is in line with toes – both legs – 2 sets 10
- Lots. of. Stretching.
- Icing after every run
- Using a rumble roller or lacross ball to work out any knots after every run
Unfortunately, I had to bump my half marathon I was signed up to run in May down to a quarter marathon since I haven’t been able to train like i need to. I’ve run both distances for this race before, so I am going to try and PR the quarter distance this time around 🙂
I have been going stir-crazy not being able to run as much as I would like, so lots of yoga and workout classes are keeping me busy. Has anyone else had issues with runners knee? If so, what have you done to recover?
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