Knees are the weak point of all runners, because it is one of the joints most prone to injury due to the high number of impacts that occur during a race. As a consequence, many runners are forced, in the best of cases, to stop for an indeterminate period of time; however, many others never return to running.
The origin of this type of sports injury is the result of a combination of factors caused by poor running technique, incorrect training planning or inappropriate or worn-out running shoes. That 's why prevention is so important.
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Generally, knee pain is caused by the poor strength of the muscles that surround them. These along with the ankles are one of the joints of your body that endure more pressure on a daily basis, since both are in the legs that you use every day for every movement you make. Because of this, it is essential to maintain optimal muscle tone in this part of the body and, in this way, to achieve joints strong enough to withstand the pressure of physical exercise.
Strengthening the muscles, ligaments and tendons in your legs will give you the endurance you need to last much longer and be able to run without pain in your knees. To achieve this it is essential that you perform a series of exercises gently and gradually increase the intensity of the same without forcing.
Below we propose a series of exercises to strengthen your knees and, at the same time, prevent possible injuries when you go running.
Lateral leg raises
Lie on your side on the ground, with your legs together and straight, while resting your head on one of your arms. Then slowly raise one of your legs fully straight up to shoulder height and lower it back down. Perform a series of 10 movements and then switch sides. If you want to improve your performance, you can use an elastic band around your ankles.
Step
To perform this exercise you will need a step or some other object with a flat surface that is raised a few inches off the ground. Raise one foot until your heel is at the edge of the step and concentrate the force on it while the other foot remains in the air. Then lower until your heel butts up against the surface or step. Practice 10 exercises with each leg.
Lateral lunges
With the help of a step and placed to one side, you must jump with both feet at the same time passing over the step repeating this movement from one side to the other. The jump should be smooth, with both feet in unison and keeping your back straight. Repeat the exercise 15 times.
Leg lifts
Grab a chair and bend your knees to a 90-degree position with your feet flat on the floor. In a straight position, raise one leg slowly to the height of the opposite knee. Try to hold this position for five seconds and then return to the starting position. Perform 10 repetitions with each leg.
Pressing against the wall
Stand next to a wall. Bend your knee 90 degrees and touch the wall. Then push your knee against the wall and hold the position while keeping your body stable. Hold this position for 30 seconds. Repeat the exercise 5 times with each knee.
Balance on one leg
Try to balance on one leg with your bare foot and your heel raised. Keep this position with your body slightly elevated for as long as you can. When you lose your balance, rest for a while. Repeat the exercise 5 times.
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