By Mike Roscoe – SBR Sport – Sunninghill.I have heard this once too often, it goes as follows, “I don’t run because it is bad for your knees!”
Reality is that passivity is a lot worse. Every joint and muscle needs to be exercised on a regular basis to keep them healthy and strong.
At SBR Sport we frequently do Runners Leg Assessments where we try and work out what is wrong with people’s knees. Most knee injuries are caused by muscle imbalances, lack of flexibility, wrong running shoes and running gait issues. These can be overcome.
"Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee," says Willibald Nagler, MD, chairman of rehabilitation medicine at New York Presbyterian Hospital-Cornell Campus in New York City.
The First Commandment
Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you're stretching or doing aerobic activities such as step aerobics.
Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.
Best Exercises to Do
Partial Squats
Stand about 30 cm away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
Stand about 30 cm away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
Stepups
Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
Side-lying Leg Lifts
Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
Inner-thigh Leg Lifts
Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 10 to 12 cm, then lower. Repeat with your right leg.
Calf Raises
Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.
Straight-Leg Raises
Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 30 cm off the floor. Hold, then slowly lower. Repeat with your right leg.
Short-Arc Knee Extensions
In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.
Hamstring Stretch
Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.
Remember to keep moving.
