General Discussion Triathlon Talk » Runners knee Rss Feed  
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2017-04-13 4:12 PM

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43
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Berlin, Berlin
Bronze member
Subject: Runners knee

Hi all, I know that there are a few knee threads here already, but I have a different angle :D

 

I've started doing a lot of extra sport his year since signing up for my first Tri & also been learning about technique & stretching the hard way, as I have had a couple of injuries with my knee. However, I have changed my swim stroke to free style (and gone to a swim tech class), started stretching more aswell as doing a couple of other things. Simply though, I think it is running that is the culprit with my sore knee & tendons

 

My question is: Do you guys do any strength exercises to build up your knees or connected muscles? Is there something simple I should be doing? Some particular stretches perhaps. Excuse my lack of knowledge, but let me know if you can shine a light

 

(I'm supposed to be doing my Trip in 2 months so am motivated to knowing I can do what is necessary to complete it.)

 



2017-04-13 5:56 PM
in reply to: #5218322

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Subject: RE: Runners knee
Do an Internet search for Mark Allen's 12 best Strength exercises.
2017-04-14 1:00 PM
in reply to: mwunder

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43
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Berlin, Berlin
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Subject: RE: Runners knee
Cheers Mwunder, I will
2017-04-16 3:56 PM
in reply to: lowdon

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43
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Berlin, Berlin
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Subject: RE: Runners knee

Incidentally, I have started to treat this as an issue with my hamstrings & calves & am already feeling some benefit

 

Simply, I'm working on stretching my hamstrings more & building up the muscle around the knees & hips with some of the above strength exercises

 

 

2017-04-18 9:41 AM
in reply to: lowdon

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Champion
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Puyallup, Washington
Subject: RE: Runners knee

Every time I've run up against "runner's knee" (used to be called chondromalacia patella, or patello-femoral syndrome), it's been related to an imbalance in the quad muscles. Three of the four muscles of the quad tend to pull the kneecap outward (laterally), while only one -- the vastus medialis, or that tear-drop shaped on on the inside just above the kneecap -- pull it back to center. Cycling tends to strengthen the VM, but sometimes it needs some extra help.

What I've found to really help is a static straight leg raise, which can be done at your desk at work even. The trick is the foot position,though -- pull your toes/forefoot up hard, and rotate your entire leg outward. Hold this for 30 seconds a few times a day. Seems to help.

And don't ever sit on your feet.

2017-04-20 11:08 AM
in reply to: briderdt

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Oviedo, FLA
Subject: RE: Runners knee
Originally posted by briderdt

Every time I've run up against "runner's knee" (used to be called chondromalacia patella, or patello-femoral syndrome), it's been related to an imbalance in the quad muscles. Three of the four muscles of the quad tend to pull the kneecap outward (laterally), while only one -- the vastus medialis, or that tear-drop shaped on on the inside just above the kneecap -- pull it back to center. Cycling tends to strengthen the VM, but sometimes it needs some extra help.

What I've found to really help is a static straight leg raise, which can be done at your desk at work even. The trick is the foot position,though -- pull your toes/forefoot up hard, and rotate your entire leg outward. Hold this for 30 seconds a few times a day. Seems to help.

And don't ever sit on your feet.




This ^^^^

Also, a foam roller on the quads can do amazing things for runners knee. As Dave mentioned above, many times it's because of tight quads. I coach track and cross country and we run into this quite a bit. From a plank position roll the quads on a foam roller from the hip to just above the knee. NEVER roll OVER the knee.


--
Dave


2017-05-22 5:10 PM
in reply to: briderdt

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43
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Berlin, Berlin
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Subject: RE: Runners knee

Holy crap! I always sit on my feet at work! Okay, so I'll try to stop that & I'll start doing those exercises

 

Regarding the quads, I have started to stretch them (which seems to have helped some), but I will get one of those foam rollers too

 

Appreciated

2017-05-24 2:26 PM
in reply to: lowdon

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Subject: RE: Runners knee
disappointed in Mark Allen's strength program. Outdated bodybuilding, single joint exercises. You want to do multi joint moves, moving in different directions and think about adding plyo moves for power. Look at the Fink's Ironfit. Don't know if it'll help your knees, but will make you stronger.
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