Women's Running

Runners, You Need to Do These 4 Exercises That Prevent Knee Pain


*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.

Quads

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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Hamstrings

Weak quads and tight hamstrings can be a recipe for disaster when it comes to your knees. Loosen up hamstrings and shoulders with this tip-over tuck hamstring stretch:

Check out more hamstring stretches here.

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Calves

Making sure your calves stay stretched and loosened will help alleviate runner’s knee. Try this classic calf stretch against a wall.

Don’t stop there! Learn more stretches for your calves here.

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Lateral

Many people neglect their side muscles, which can mean that the muscles surrounding your knee joint can be weakened. Incorporate lateral work into your routine so you help strengthen those muscles. Try doing alternating side lunges to strengthen all areas of your butt, hips, and thighs.

Check out more lateral moves here.

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