Happy Friday! It is here again. I’m working most of the weekend, but that’s okay by me. I need it!
I realized that I hadn’t yet announced it on the blog, but Wes has decided to run Boston. We are really excited to get to go this year and enjoy all the fun events! He is going more for the experience then anything else.
Is anyone else going to Boston?! Would love to see some of you there! I’ve been playing around with the idea of doing a meet-up for lunch on Sunday. Please let me know if you would be interested!
After our Wednesday run my husband start complaining about feeling like he has runner’s knee. He’s been having to really focus on it the past two days to get it to finally stop acting up.
What is runner’s knee?
The actual medical term for runner’s knee is patellofemoral pain syndrome. If you are someone who has been running for a while, it is likely that you have experienced this at some time or another whether you knew it or not.
It can be caused by a wide variety of things such as: overuse, direct trauma to the knee, misalignment, problems with the feet, or most commonly week thigh muscles.
What are the symptoms?
- Pain around or behind the knee cap
- Pain when you bend your knee
- Pain that is worse when walking downstairs or downhill
- “Grinding” sensations in the knee
I’ve only dealt with this maybe once thankfully, but it is very common among runners everywhere. Below are a list of stretches and exercises I have put together to help both alleviate the pain of runners knee as well as help to prevent it all together.
1. Standing Hamstring Stretch
The best way to do this using a chair. Stand facing a chair and place one heel on the seat of the chair with your leg straight out and your knee locked. Keeping your back straight slowly lean forward. Hold for 15-30 seconds.
2. Single Quadriceps Stretch
This is one you are probably very familiar with. Stand and place one hand on a wall or table for balance. Bend the opposite leg and grab the ankle with your free hand. Pull gently up and back until you feel your thigh muscle tighten. Hold it for 15-30 seconds.
4. Sitting Hamstring Stretch
I can guarantee you have done this stretch a time or two. Sit on the floor with one leg out in front and the other bent so that the foot touches the knee of the outstretched leg. Keeping your back straight, lean forward and reach towards your toes. Hold for 15-30 seconds.
5. Basic Hamstring Stretch
Lie on your back with your legs extended out in front of you. Keep your hips level and your lower back on the floor. Bend one knee towards your chest, keeping your opposite leg extended on the floor. Slowly straighten out your knee, grabbing the back of your leg with both hands. Pull your leg towards you gently while keeping your hips on the floor. Hold for 15-30 seconds,.
Side-lying Leg Lift
Lie on the side that is not causing you pain. Tighten the front thigh muscle of your leg that is bothering you and left the leg 10 inches away from the other leg. Keep the leg straight and lower it slowly. Repeat for 3 sets of 15.
Straight Leg Raise
Lie on your back with your legs straight out in front of you. Bend your “good” knee and place the foot flat on the floor. Tighten the thigh muscle on the leg with the knee pain and lift your leg about 8-10 inches off the floor. Keep your leg straight and your tight muscle tightened the entire time. Slowly lower you leg back down. Repeat for 3 sets of 15.
Wall Squat with Ball
Stand with your back, shoulders and head resting against a wall. Keep your feet about 3 feet from the wall and should width apart. Place a soccer size ball behind your back. Keeping your back against the wall, slowly squat down to a 45 degree angle. Your thighs will not quite be parallel to the floor. Hold for 10 seconds and then slowly rise back up. Repeat 10-15 times.
Lie on the leg that is not causing pain. Bend your hips and knees forward and place your feet together. Slowly raise the top leg towards the ceiling while keeping your heels touching. Hold for 2-3 seconds and lower slowly. Repeat for 3 sets of 15.
Stand with the foot of the injured leg on a support that is 3 to 5 inches off the ground. Keep your other foot flat on the floor. Shift your weight onto the injured leg on the support. Straighten your leg as the other leg comes off the floor. Return to the starting position by bending the injured leg and slowly lowering yourself back down. Repeat for 3 sets of 15.
Try using the stationary bike to help increase your leg strength and range of motion. Make sure you have the bike set up properly so that when you are at the bottle of the pedal stroke your knee should be bent 15 degrees.
Have you ever dealt with runner’s knee?
Any plans for the weekend?