Runners knee is all too common.
Pain going up and down the stairs.
Pain running down hill.
Pain from bending your knee.
Now without looking at your body and the way you move…. I cant 100% guarantee these will all work, but they will sure strengthen the joint to reduce the risk.
Spilt squat Holds
Get into a spilt squat position and hold at the bottom for as long as possible
Eccentric Leg extension
leg extension machine, Lift as much weight as possible with both legs, lower weight with one leg
Eccentric leg curl
Same as leg extension but this time working the hamstring. leg curl machine, Lift as much weight as possible with both legs, lower weight with one leg
Single Leg Wall Sit
Get into a wall sit position and lift one leg off. If this is too hard then continue with both feet until you are able to do it.
Single leg Stand up
Very simple, from a seated position stand up and sit back down using one leg. Keep controlled in both directions
I hope you have found these useful! If you need more advice or help with your running and fitness, please check out the various services we offer here, including: