When you ramp up mileage too fast or are new to running, you can be hit with the dreaded runner’s knee, or pain and inflammation that occurs around or under your kneecap due to tracking issues with the kneecap that irritate the bony groove it sits in. It’s different than knee pain that occurs from IT band issues, but runner’s knee can make it hard to motivate yourself to continue your jogging hobby just the same.
If you’re experiencing runner’s knee, then make sure to R.I.C.E. (rest, ice, compress, and elevate) if it’s exacerbated after a run. And to prevent it from happening again, you’ll need to strengthen and stretch your quads, calves, and hamstrings and incorporate lateral moves that strengthen muscles around your knee joint while improving agility. Read on for some of our favorite moves that do just that.
Quads
You can’t go wrong with a wall sit — you can do them almost anywhere, and they are extremely effective for helping you strengthen your quads. To do a wall sit:
- Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Your thighs should remain parallel.
- Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
- To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.