June 23 2017
Etiquette expert Lizzie Post advises on how runners can take a running vacation without their family–and without hurting anyone's
*Courtesy of POPSUGAR Fitness
When you ramp up mileage too fast or are new to running, you can be hit with the dreaded runner’s knee, or pain and inflammation that occurs around or under your kneecap due to tracking issues with the kneecap that irritate the bony groove it sits in. It’s different than knee pain that occurs from IT band issues, but runner’s knee can make it hard to motivate yourself to continue your jogging hobby just the same.
If you’re experiencing runner’s knee, then make sure to R.I.C.E. (rest, ice, compress, and elevate) if it’s exacerbated after a run. And to prevent it from happening again, you’ll need to strengthen and stretch your quads, calves, and hamstrings and incorporate lateral moves that strengthen muscles around your knee joint while improving agility. Read on for some of our favorite moves that do just that.
You can’t go wrong with a wall sit — you can do them almost anywhere, and they are extremely effective for helping you strengthen your quads. To do a wall sit:
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