Saturday, October 23, 2021

How to strengthen your knees if you have aches and pains from running | E-Neighborhood Advisor

 

Knee injuries account for 28 percent of injuries in runners, according to data published in the Journal of Sports Science and Medicine.

That’s why strengthening the muscles that surround our knees is key to stability and injury prevention. The knee is involved in the full running gait cycle: When we flex it, the hamstrings contract; to extend it, the quadriceps come into play. All of these interconnected muscles need to be strengthened in order to protect that knee.

Running coach Ashley Mateo suggests these exercises in Running World magazine for keeping your legs strong and healthy.

Squat
Stand with feet just wider than hip-width apart, toes pointed slightly out, and hands clasped at chest. Sending hips back, then bend knees to lower down as far as possible while keeping your chest lifted. You should lower down until thighs are at least parallel to floor. Press through heels and engage glutes to return back to the starting position. Repeat. Do 3 sets of 10 reps.
Reverse Towel Lunge
Stand with feet hip-width apart with a towel or slider under right foot. Slide right foot back as you bend left knee, allowing left hip to flex, and lowering left knee to floor. Press left heel into the floor, then drive upwards to return to standing. Do 1 to 2 sets of 8 to 10 reps on each side.

Single-Leg Deadlift
Stand with feet hip-width apart. Lift right foot just off of the floor, making sure not to let right hip shift out to the side. With a micro bend in left knee, hinge at hips as right leg lifts straight out behind you and lower chest toward the ground. Continue until chest and right leg are nearly parallel to the floor in a straight line. Pause, then squeeze glutes to return back to starting position. Do 1 to 2 sets of 8 to 10 reps on each leg.

Lateral Lunge
Start in a standing position, then step to your left foot way out to the left, send hips back and bend left knee until hamstring is about parallel to the floor as right leg stays straight. Push off the right foot and return to the starting position, then repeat on the left. Complete 20 total reps, alternating legs. Do 1 to 2 sets.

Step Up
Stand in front of a step or bench. Step up with right foot, then drive the left knee up toward your chest so hip and knee form a 90-degree angle. Return to start. That’s one rep. Do 8 reps on each side. Repeat for 3 sets total. Add a set of dumbbells for an extra challenge as you progress.

Split Squat
Stand a foot or two in front of a bench, box, or step. Reach right foot back and place the toes on the bench. Bend left knee to lower as far as you can with control. Push through left foot to return to standing. Do 2 or 3 sets of 8 to 10 reps per leg.
Your Flooring Consultant,
Matt Capell
Email: sales@capellinteriors.com
Phone (208) 288-0151
P.S. Here's a joke for you!
Why doesn’t Waldo go to the gym?
Because no one can spot him.

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