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

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29
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Berlin, Berlin
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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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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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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


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