Three exercises for unshakeable knee strength

While most runners know that running won’t damage their knees (and are probably sick of non-runners telling them that it does), many athletes still experience some knee soreness, often when returning to running after some time away. Knee pain usually isn’t long-lasting, and can be caused by a variety of things, including ramping up mileage too quickly or biomechanical issues. Try these simple leg strengtheners to eradicate achy knees and prevent overuse injuries.

1.- Straight leg raises

This strengthens the quads, helping to stabilize the knee joint and reduce the stress on the knee. Strong quads will better support and protect the knee during running.

Lie on your back with one leg straight and the other bent at a 90-degree angle.

Tighten your quads (front thigh muscles) on the straight leg and lift your leg to about 45 degrees, keeping your toes pointed up. Lower your leg back down and repeat. Aim for 10 leg raises on each side to start, but add or decrease repetitions.

2.- Lunges

Lunges target the quads, hamstrings and glutes and help with balance and stability. They help strengthen the knee joint and improve coordination, valuable for injury prevention and navigation in the challenging terrain of winter.

Stand with your feet hip-width apart.

Take a step forward with one leg and lower your body until both knees are at a 90-degree angle, hovering the back knee just above the ground.

Push off the front foot to return to the starting position and repeat with the other leg. Aim for five to 10 repeats to start. You can build resistance by adding sets, or by holding weights once you become comfortable.

3.- Single-leg mini squat

This exercise mimics the motions of running, engaging all the major muscle groups involved in running to build strength and stability. It also challenges balance and build proprioception, helping to improve overall stability and reduce the risk of injuries.

Begin by standing on one leg with your knee slightly bent. Keep your chest up, shoulders back and core engaged for balance.

Slowly lower your body by bending the knee of the leg you’re standing on, imagining that you’re sitting back in a chair. Keep your back straight, and go as low as you can (doesn’t need to be far!) while maintaining control.

Hold for a few seconds to challenge your balance and stability, and then push through the heel of the standing leg to return to the starting position. Try five-10 reps on each side to start.

posted Monday November 6th
by Keeley Milne