Knee exercises

Elisabeth Scott discussed several knee exercises tailored for runners on "The Running Explained Podcast," especially emphasizing those that engage the posterior chain and inner thighs. Here are some recommended exercises:

1. Wall Sits: Supported against a wall, this exercise helps alleviate some load from the knees and emphasizes thighs and hamstrings. Knees should be bent at least 90 degrees, with an emphasis on knee over midfoot alignment, mimicking the gait cycle. For added intensity, a foam roller can be squeezed between the thighs to activate the inner thighs, which are crucial throughout the gait cycle 1.

2. Isometric Exercises: Dr. LaPierre recommends isometric exercises because they act as natural pain relievers and target the musculotendinous junction at the knee. An example given is the hamstring bridge. This involves lying on the floor with the midfoot on a foam roller, pushing down to lift the hips, which activates the calves and hamstrings 2.

Elisabeth finds these insights particularly intriguing and plans to incorporate them into her routine 1.

Here are some additional knee strengthening exercises that can help prevent knee issues, support running, and improve overall knee health:

1. Isometrics: Elisabeth Scott and Dr. Lauren LaPierre highlighted isometric exercises as beneficial for knee strength. One example is the hamstring bridge, which targets the musculotendinous junction at the knee. This exercise involves lying on the floor with the midfoot on a foam roller, pushing down, and scooping the hips up to activate the calves and hamstrings 1.

2. Eccentric Training: For those training for downhill races or who experience frequent knee pain, eccentric training is particularly useful. This involves exercises where the muscle lengthens under load, such as a slow descent in a squat. This is excellent for strengthening the quadriceps, which can help mitigate knee stress during impact from running downhill 2.

3. Hip and Core Strengthening: Weak and tight hips can lead to knee problems by forcing the knee to take on extra load. Exercises to strengthen and mobilize the hips such as hip bridges, clams, and core workouts like planks can provide more support to the knees by stabilizing the hip area 3.

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     1

     Building Strength

     00:11:34
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     2

     Tailoring Strength Training

     01:04:28
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     3

     Preventing Knee Injuries

     00:33:53

4. Stretching and Mobility Work: In addition to strength exercises, ensuring adequate mobility in the calves, hips, and ankles is crucial. Techniques like yoga, foam rolling, and specific stretches for these areas can help maintain proper alignment and reduce the strain on the knees 3.

Each of these components plays a vital role in maintaining knee health, particularly for runners or those involved in high-impact activities.