Runner's Knee Stretches

one of the post some stretches that are good for curing runner's knee at least that I have found that they have helped me cure my runners need first of all I'm not a physical therapist and you should get the proper diagnosis from a physician if you are having problems with her knee but I have put together this group of stretches off some basic research on the internet and found a lot of the same stretches on YouTube what I've done is put them together as a group of stretches a really healthy runners need or at least alleviate a lot of the pain I was unable to run without having severe pain in my knees implemented these stretches over about two weeks and continue to do them everyday and I have had no knee pain whatsoever since doing that and I just completed a half marathon about a week ago with no pain at all in my knees so I wanted to share these with anyone and hopefully they'll help with curing your runner's knee and getting you back to running but it's very important that you make that you get a proper diagnosis for this position just significantly helped me with my with my runner's knee and pretty much curing that problem so we'll get to the stretches here I recommend doing these at least every day maybe taking a couple days off a week but you really want to muscles around your knees strong and that's going to help alleviate a lot of the problems so let's get to the stretches first stretch you want to do is we're going to strengthen the quadriceps it's a pretty simple stretch to start out with you basically going to lie flat on your back bend one knee and then you're just going to lift your leg and hold it for 30 seconds 30 to 45 seconds I would do two reps each leg per day won't do the whole 30 seconds but basically this is what you want to do it's a really strengthen your quadriceps one could be about even with your other knee as it's been you don't want to be a too low or too high just put about where the other knees at okay first stretch okay this next stretch is also going to lengthen the quadriceps you're going to need a small step stool or something that's elevated to where you can have yourself elevated just five to seven inches you want it to be stable too so it's not something you could accidentally fall off of if you lose your balance because you you're going to want to have good balance on it but you need to be elevated somewhat this is also going to strengthen the quadricep muscles basically what you're going to do is you're going to stand with one foot you're going to lift the other leg and you're going to go down so you can still right here in the quadriceps 30 to 45 seconds each and then you alternate basically trying to keep your upper body straight as possible this is also good for strengthening the ankles and helping you to maintain good balance okay the next two stretches will help work on your hip abductor muscles because you always want to have good hip abductor muscles because believe it or not that will strengthen the that will take a lot of pressure off your knee when you're running what you're basically going to want to do is you're going to lay down on your side flat out do two reps of thirty seconds each basically all you're going to do is lay out what you're just going to lift your leg you want to go too high at first just go as much as it feels comfortable and then gradually we can increase the height your leg can go out on the first rep I would do it like this and then on the second rep what you want to do is you want to take it up and you want to hold it as long as you can for the 30 to 45 seconds really going to feel it in your hip abductors right back here all the way down to the to the top of your knee like I said each side 30 to 45 seconds two reps per day and this one this will hurt a lot in the beginning but you'll gradually feel your legs and your hip abductor muscles getting stronger so they can hold your leg up okay the next stretch you want to do to 30 to 45 seconds per day this will also strengthen your hip abductor what you're going to want to do is you want to sit up like this won the event and then you're going to lift your leg you're going to swing it out far as you can two reps of 30 seconds to be plenty for this okay okay these last two stretches I think are the two stretches that have helped most securing my runner's knee we're going to really stretch out what's called the iliotibial band it is basically a muscle that goes back from your butt almost down to just past your knee and a lot of times if that's not stretch what it does the rubs against your knee when you're running if it's not stretched out and that really causes a lot of pain on the outer side of your knee so a lot of people with runner's knee have problems with pain on the outside of your knee and this stretches that band that runs along the outside of your knee just below your kneecap and that really helps alleviate a lot of the runners runner's knee problems if you can keep that really stretch so the first stretch here is basically you're going to put your feet together and then step one across with this opposite hand down in front and then with your other open hand you want to try to grab the back of your other ankle and you're really going to feel it on this side over in here hold that for 30 seconds which one be able to grab your ankle and then to bend your torso down and when you bent your torso down you're really going to feel it stretching on the opposite side of your knee here hold that for 30 to 45 seconds and then you're going to switch crossover touch this hand straight down in front of you and then try to grab your back here like I said you're really going to feel it right in here all the way through but back down just below your kneecap poor so down here trying to plant as far as you can hear really feeling full 30 to 45 seconds twice a day and that'll really help stretch out that iliotibial band last stretch is going to require you to have a table or something that's about your waist or just below your waist high you're going to want to do is you're going to want to find it it's pretty stable that you can put your put one of your feet up on like this and then bend over basically this is a really good stretch for runners the for stretching out your iliotibial band what you're going to want to do is you're going to want to find something is pretty close to having your waist or below basically you're just going to want to put your foot up on there put your nose on your foot as this as this meat goes down gradually okay and what you're going to do is you're really going to really feel the pull or honestly it's nowhere near your knee but you're going to feel really back in here and what you're doing is you're stretching out your iliotibial band all the way down past your knees so that that band won't rub up against your knee when you run okay I hold I usually hold this for 60 seconds once one rep of 60 seconds each day right before I run and it's really pretty much cured by runners me I think all these stretches together really help I had virtually no knee pain whatsoever when you get down probably won't be able to be able to touch your forehead to your knee when you first do it I when I first started this I was about right in here and then you'd it's gradually over over a week or so you're able to go all the way down to touch be able to touch like I said you're really going to feel it right back in here and then you want to switch and do it again on the other side for 60 seconds does take some agility to do this one I usually do this on the table in the house and it's a little bit higher but ponies are pretty close you just don't want it to be too far up rather have it lower than higher really gonna feel it on the outside here but nowhere near your knee at all the irony of a lot of these stretches are that you really don't feel much in your knee but waist basically what you're doing is you're strengthening all the muscles around your knees so that it can function without having having a whole lot of stress on it especially the IT band those are basically the stretches that I do pretty much eliminated any knee pain that I've had so once again like I said these are just suggestions out there hopefully they will help cure your runner's knee or at least alleviate a lot of the pain you have to do them consistently at least I have to notice any difference email me or post if these help you I'm curious to see if they help other people like they've helped me that's why I've decided to post these and good luck

Channel: theschoolpsych

Views: 896,137

Keywords: Runner's, Knee, pain, from, running, kso, treks, problems, stretches, for

Id: LDhKVtkfnsg

Length: 9min 55sec (595 seconds)

Published: Thu Jul 22 2010