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6 strength exercises to help prevent runner’s knee

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Runner’s knee is one of the most common running injuries – it can develop in beginner, intermediate and advanced runners alike.

It causes pain behind, in front and around the kneecap. Pain at the front of the knee usually occurs just behind or next to the kneecap. This is also known as patellofemoral pain or patellofemoral pain syndrome (PFPS).

One of the main risk factors with runner’s knee is overuse. Activities like running and cycling that put a lot of strain on the front of the knee are more likely to cause runner’s knee.

Overuse is more likely to occur if you run too much or you take sudden jumps in your training.

The good news is there are plenty of exercises to help prevent runner’s knee and reduce the pain.

If you think you have runner’s knee, then do not worry, there are ways to help prevent the condition from getting any worse, and help prevent it from returning in the future.

In this guide we’ll explore:

  • What is runner’s knee
  • The main causes of runner’s knee
  • How to prevent runner’s knee
  • Can runner’s knee be reversed
  • Exercises that help prevent runner’s knee

Ready?

Let’s go!

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What is runner’s knee?

Runner’s knee is one of the most common running injuries and it’s a typical overuse injury.

Runner’s knee doesn’t mean structural damage to the knee cap. It is more to do with the muscles in your knee and how they function day to day through repeated movement.

Every time you take your stride and flex your knee, you add impact to your knee as you move your foot forward, which causes the pain.

If the mechanics in your body are off, this can also make the pain worse.

Related: IT band syndrome: Treatment, symptoms and exercises

What are the main symptoms of runner’s knee?

Here are the main symptoms of runner’s knee:

  • Pain at the front of the knee
  • Dull ache around the knee cap
  • Discomfort immediately after running
  • Pain that intensifies when you squat or climb stairs
  • Pain that intensifies after sitting for a long period of time
  • Clicking, grinding or rubbing sound when you bend and straighten your knee

Related: Shin splints when running: Exercises, symptoms and treatment 

exercises to help prevent runner's knee

What are the main causes of runner’s knee?

Runner’s knee doesn’t have one single cause, but one of the main causes is abnormalities above and below the knee cap.

This means the knee has to cope with a lot more weight and pressure, which causes it to malfunction and thus cause the pain.

Here are the main causes of runner’s knee:

  • Weak hips
  • Weak quads
  • Improper footstrike
  • Low cadence
  • Poor flexibility
  • Poor foot support or ill fitting running shoes
  • Overuse through intense training
  • Sudden jumps in training
  • Trauma or injury to the knee

Related: 4 ways to improve running cadence

How can I prevent runner’s knee?

Strength training is a vital part of becoming a better and stronger runner and, indeed, for runner’s knee recovery.

As weak hips and lazy glutes are common causes of runner’s knee, strength exercises that target muscles to help align your hips and knees are recommended.

According to a 2020 study, regularly doing exercises to help prevent runner’s knee can relieve the pain and improve the joint function.

These exercises can be purely bodyweight exercises or you can add weights or a resistance band to add resistance and make them a bit more challenging.

A good, well-fitted pair of running shoes and working on your running form will also go a long way to help prevent runner’s knee in the medium to long term.

Related: 30 day strength training plan for runners

exercises to help prevent runner's knee

Can runner’s knee be reversed?

Unfortunately, runner’s knee is not something that will disappear on its own.

If you develop runner’s knee, it normally means you need to reduce your mileage or give up running all together whilst you let your knee recover.

During your recovery phase, it’s wise to focus on building your flexibility and muscle strength to counteract any muscle imbalances.

Focus on exercises that target the large muscles of the legs such as the glutes, hip adductors, quadriceps and hamstrings. These muscles are important for knee rehab.

In the next section of this guide you will find the 6 best exercises to help prevent runner’s knee. These can also be used during your recovery phase.

Related: 5 tips for returning to running after an injury

6 exercises to help prevent runner’s knee

There are many exercises to help prevent runner’s knee that you can do regularly as part of a well-rounded training plan.

Clams

Clams are one of my favourite strength workouts and they are one of the best exercises for runner’s knee.

I regularly do two or three sets of clams before a workout in the gym as they are so effective at priming the glutes for exercise.

They are also a great exercise to target the outer thighs (quadriceps), groin (hip abductors and hip adductors) and hip flexors so they are stronger for those long runs.

  1. Lie on the floor, turn on your side and loop a resistance band around your lower thighs. There has to be quite a bit of resistance in the band for this exercise to make it effective, so you’ll need a thicker band.
  2. Slowly open up your legs in a clam motion then close them back again.
  3. Repeat 10-20 times depending on how hard you want to go.
  4. I like to mix it up with hip bridges in between. You can choose to add weights to the hip bridge if you like.

Hip bridges

Spending all day sitting behind a desk is a shortcut to weak glutes and lower back problems. I work in an office Monday to Friday, so I know this very well!

The impulse is often to sit too far forward, which causes your hip flexors to become tight and also results in the glutes effectively switching off.

Activating them as part of your training programme does wonders not only for your physique but for your structural health, and hip bridges are a good way to facilitate this switch.

  1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  2. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
  3. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  4. Hold your bridged position for a couple of seconds before easing back down.

You should feel the burn in your glutes and your hamstrings if you’re doing it correctly.

The hip bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.

Donkey kickbacks

Donkey kickbacks are simple and effective and are great for targeting the back of your thighs (hamstrings) and your bum (gluteus maximus).

  1. Start on all fours, shoulders over wrists and knees right under hips.
  2. Extend one leg up and back, raising it to hip height with foot flexed. Press heel toward the ceiling, making sure back stays flat and knee points straight down.
  3. Lower back to hip height. Hold for a moment at the top of the movement, then lower down and repeat on the same side.

Straight leg raises

This exercise will strengthen your knees, making it one of the best exercises for runner’s knee.

  1. Sit or lie face up and straighten your legs out. Lock out your left leg as you lift it straight up toward the ceiling.
  2. Hold for three to four seconds, then lower back down and repeat.

The key is to keep the leg totally straight. You’ll work the inner thighs with this exercise – it should activate while you lift and hold your leg.

exercises to help prevent runner's knee

Bulgarian split squats

Despite its name, the Bulgarian split squat is a fairly easy movement to master once you get used to it.

This squat is great to improve your single-leg balance and strengthen your thigh muscles (quadriceps) and hip muscles.

  1. With one foot on a low bench, slowly squat up and down.
  2. Keep your shin near vertical and your knee in alignment with your knee (so the front of your knee shouldn’t extend beyond your toes).
  3. You can choose to add a weight to this movement if you’d like something a little more challenging.

Fire hydrants

This exercise is helps to stabilise your pelvis and reduce rotational forces on your knee.

  1. Begin on your hands and knees on the floor.
  2. Put your hands directly beneath your shoulders so they are in alignment, and knees under your hips so they are also in alignment.
  3. Engage your core then lift your leg away from the midline of your body (also called a knee abduction). Your knee should be flexed at a 90 degree angle away from your body.
  4. Maintain stability and try not to move from side to side whilst you do it.

Low front lunges

Front lunges are really simple and flexible. You can either do these whilst standing still or whilst out walking and running.

  1. Stand with your feet hip-width apart and step your left leg forward, bending at the knee and getting into low-lunge position.
  2. Your right leg should be extended straight behind your body.
  3. Lean down and put your fingertips on the ground on either side of your left foot.
  4. Hold for 10 seconds, return to the original position, repeat 2–3 times and switch sides.

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Hip And Knee Doctor

Monday 25th of January 2021

Runner’s knee is one of the most common running injuries. This post is very helpful for all those suffering from knee related problems by listing various knee exercises like straight leg raises,fire hydrants and donkey kickbacks - superb exercises! Thank you for sharing such great stuff with us.