What’s Included?
- 2 Common reasons for knee pain
Patellofemoral Pain (Runner’s Knee)
Quick Info:
- Impacts kneecap and thigh bone
- Feel pain at the front of the knee & is more widespread pain vs. one specific spot
- Can become worse when you finish a run, going up or down stairs, sitting or squatting for long periods of time with knees bent
- Becomes aggravated during longer runs or when your quads/supporting muscles become too tired to support proper form
What To Do:
- Exercises that target the knee, hips, and especially the quads
- Reduce mileage when pain arises
- Reduce amount of impact (speed work) in our runs
- Strength train and cross-train with activities that don’t aggravate the knee
- Strengthen the muscles above the patella (quads, glutes, hips, and hamstrings) for better support of the kneecap
Exercises
- Glute Bridges
- Banded Glute Bridge w/ Abduction
- Forward Step-ups and Step Downs
- External Hip Rotation
- Lateral Step-ups and Step-downs
- Single Leg Squats
- Single Leg Balance Reach Muliplanear
- Single Leg Bridges
- Single Leg Squat Touchdowns
- Single Leg Lift & Chop
- Single Leg Toe Touches
- Single Leg Windmill
- Single Leg Side Lunge to Standing Balance
- Forward Lunges
- Reverse Lunges
- Lateral Lunges
- Lateral Leg Raises
- Lateral Shuffle
- Lateral Squat Walk w/ Booty Band
- Skaters
- Advanced: Single Leg Hops (Side to Side)
- Advanced: Single Leg Hops (Front to Back)
- Advanced: Speed Skaters
- Advanced: Jump Squats
Iliotibial Band Syndrome (IT BAND)
Quick Info:
- Pain on the outside of the knee – can be sharp or aching
- Stairs and steep inclines can often aggravate it, especially downstairs
- Pain can sometimes spread towards hip
- Usually comes on when you begin running or activities & stops once you’re finished
- When you run, your IT band stores & releases energy, like a rubber band.
- Often caused by weakness or lack of control in glutes, thighs, hips & hip abductors, and quads
- Can be caused by the knee drifting inwards upon landing or from increasing the amount or type of movement too quickly.
What To Do:
- Determine what the cause may be (whether it’s the IT band feeling tight, weak glute & leg muscles, or poor form with the feet rolling inwards/drifting inwards upon impact)
- Focus on form & mechanics
- Strengthen the leg & glute muscles
- Strengthen the core & abdominal muscles for better form
- Foam roll the IT band if & when tightness is occurring
- Try motion-control shoes
Exercises
- Glute Bridges
- Reverse Lunges
- Split Squats
- Squats
- Hip Flexor Stretch
- Clamshells
- Single Leg Balance Reach Muliplanear
- Single Leg Lift & Chop
- Single Leg External Hip Rotation
- Single Leg Squats
- Single Leg Squat Touchdowns
- Single Leg Windmill
- Single Leg Side Lunge to Standing Balance
- Hip Openers
- Fire Hydrants
- Good Mornings
- Banded Glute Bridge w/Abduction
- Lateral Leg Raises
- Lateral Lunge
- Lateral Squat Walk w/Booty Band
- Lunge to Balance
- Step-up to Balance
- Side Planks
- Planks
- Dead Bug
- Supine Floor Toe Taps
- Side Plank Dips
Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach
