• Friday , 24 November 2017

4 Knee Strengthening Exercises for Runners | Knee Exercises

Code Canyon

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Watch more How to Do Physical Therapy Exercises for the Knees videos: http://www.howcast.com/videos/510324-4-Knee-Strengthening-Exercises-for-Runners-Knee-Exercises

Hi. My name is Eric Sampson, and I want to spend a couple of minutes talking about some knee strengthening options for the running population. Very often runners have a set schedule during the day or during the week with regards to how many miles they want to run and how they want to progress, and often enough due to time management and just regular day and life chores, they have a hard time getting to the gym and doing some exercises to supplement or as an adjunct to their running schedule.

The problem is that eventually there’s a little bit of a plateau with the strengthening and with running. Although your fitness and your endurance levels continue to improve, there’s a plateau effect in how strong the muscles continue to get with the running. So you need to supplement with something else. The other reason is that there’s going to be some breakdown of tissue in the knee, whether painful or not, with a running schedule, and so you need to sort of be proactive about the knee and try to get on a strengthening schedule.

There’s a couple of things that can be easily done, some on the table or on the floor and others in standing. But the bottom line is you want to try to strengthen your quadriceps in the front of your thigh and then the muscles in the back of your leg called the hamstrings and your gastroc muscles as well as some of your hip muscles for support.

The first couple of exercises is going to be simply done on the floor or on an exercise mat, and that’s just a straight leg raise program for the hip and thigh. You can take advantage of using all four sides of your leg when you do the exercise by simply changing positions. If you do 2 to 3 sets of 10 on alternating days or on the days you’re not going for your runs or for the treadmill runs, it’s a great schedule.

So all four sides of your knee include lying on your back first, tightening up your thigh and then doing a simple straight leg raise. When done correctly, you’re going to work your quadriceps muscle as well as your hip flexor.

If you come onto your side, you can work the side muscles here along here. So you have your hip again as well as your attachments to your knee. So you straight leg raise from your side. Good.

You can come onto your stomach now, and it’s basically the same exercise. Now you’re targeting your back of your leg, your hamstrings as well as your glute. Keep your knee straight and try to lift up about four or five inches. Good. Good.

And then lastly, come back to your side. If you clear the top leg out of the way and you work on this leg here on the inner thigh, you can challenge your inner thigh muscles, importantly your vastus medialis oblique or your VMO, which is the most important muscle of your quad designed to help the knee. So go ahead and lift. Good. And one more. Good.

So these are some knee strengthening exercises for runners that they can use during the week.

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3d Ocean

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41 Comments

  1. Thuc Hoang
    August 3, 2017 at 19:30

    lua dan ha

  2. laghA LIL
    August 3, 2017 at 19:30

    Anyone else seen the camel toe

  3. Palak Desai
    August 3, 2017 at 19:30

    2:17 Camel Toe alert.

  4. Matt Lee
    August 3, 2017 at 19:30

    Just as he said "come onto your stomach", that's exactly what I did. True story.

  5. Old Timer
    August 3, 2017 at 19:30

    ARE THESE EXERCIZES GOOD FOR A KNEE THAT IS UNSTABLE HAVING WEEKNESS & FEELS LIKE THE KNEE WANTS TO GIVE AWAY?

  6. Mickeu Marot
    August 3, 2017 at 19:30

    We all know why you are here 😉

  7. youtube buzz
    August 3, 2017 at 19:30

    There are a few factors in exercises lessen joint pain. One plan I found that succeeds in merging these is the Pabs Pain Pundit (check it out on google) it's the most helpful blueprint i've seen. Check out all the amazing information .

  8. Kool Kassia
    August 3, 2017 at 19:30

    Does this help runners knee?

  9. Jafar Ahmed Munshi
    August 3, 2017 at 19:30

    thank you so much sir…

  10. edgar215
    August 3, 2017 at 19:30

    I can vouch for these exercises. My physical therapist had me do these after my knee surgery (torn acl, mcl, and meniscus). I couldn't do the inner thigh muscle exercise at first, but now I do them every morning. I had to modify it though to make it more challenging after a while. I started rotating my leg clockwise while raising my leg when I'm on my back, and when I'm on my side. For the inner thigh muscles, and when lying on your stomach (knees and forearms) I raise and rotate going counter clockwise. I feel like I'm also working out my core and gluteals when rotating. I've noticed my posture and balance is better, I have more spring in my step, and its vastly improved my deadlift, and squat.

  11. Rosdi Kasim
    August 3, 2017 at 19:30

    "Must focus on the exercise……" ah! I couldn't do it!…. she is too pretty!

  12. Vaibhav Shukla
    August 3, 2017 at 19:30

    Thanks i'll give it a go, hopefully helps me run longer 🙂

  13. CoyRex1
    August 3, 2017 at 19:30

    Oh my gawwww!

  14. John Doe
    August 3, 2017 at 19:30

    Guys,….that's his youngest daughter.

  15. John Doe
    August 3, 2017 at 19:30

    I am a simple man..

  16. hazindu
    August 3, 2017 at 19:30

    I wonder if anywhere on the internet there exists a (pseudo) physical therapy video that doesn't revolve around the superfluous groping of the person doing the exercise…

  17. Abiduzzaman Abid
    August 3, 2017 at 19:30

    that girl though

  18. Shaikh Mullah-ud-Din
    August 3, 2017 at 19:30

    I wanna poke her camel toe

  19. Shaikh Mullah-ud-Din
    August 3, 2017 at 19:30

    what a pretty lady!!!

  20. LindsEntertainment TV
    August 3, 2017 at 19:30

    3:16 I am not even able to to that one? can anyone else do that? Do you need to be flexible?

  21. Seba P
    August 3, 2017 at 19:30

    this exercise felt really good and comfortable to my knee, though i would like to add some weight, did anyone try with weights strapped to their ankle, i wonder if that puts too much stress on the knee.

  22. aj goodman
    August 3, 2017 at 19:30

    am here for the exercise …. exercise only

  23. Elaine Lima Gandolfi
    August 3, 2017 at 19:30

    Thanks ! My knee pain is already getting better 🙂

  24. PJ
    August 3, 2017 at 19:30

    0:59 "there's a couple of things that can easily be done, some on the table or on the floor and others in standing" yeah you bet there are, more than a couple of things in fact

  25. joseph zeidler
    August 3, 2017 at 19:30

    thanks. I'll give it a go

  26. Javin Wesley
    August 3, 2017 at 19:30

    Does anyone know if this takes this pain away

  27. Chano Roriguez
    August 3, 2017 at 19:30

    "Thats shhome high quality H2O Mr Inshainnoo"

  28. polishqciape
    August 3, 2017 at 19:30

    lucky bastard

  29. Dianafreaken
    August 3, 2017 at 19:30

    Omg, finnaly! After 5 years with knee pain, because of my muscels were on even, I now know, how to only train that part of my knee!
    I don't have money for gym, so this is wonderful! 😀

  30. Victor hill
    August 3, 2017 at 19:30

    Plz tell me that how many reps do we have to do in a set.and how many sets we have to do….n plz also tell hiw many times in a week we ve to do these exercises

  31. chieeeeef
    August 3, 2017 at 19:30

    Are there any toe exercises of the camel type?

  32. 2000Betelgeuse
    August 3, 2017 at 19:30

    Esa mujer no tiene nalgas..

  33. Iván Fernández
    August 3, 2017 at 19:30

    full video?

  34. Andrew Taylor
    August 3, 2017 at 19:30

    I have no idea what those exercises were.

  35. Sean Mooney
    August 3, 2017 at 19:30

    Thanks Doc and no name runner. Great series of videos.

  36. Vork81
    August 3, 2017 at 19:30

    Wow, she is beautiful

  37. Guthix
    August 3, 2017 at 19:30

    3:19 thank me later

  38. Jeff M. C
    August 3, 2017 at 19:30

    He is, the luckiest man in the world. 

  39. baldrick650
    August 3, 2017 at 19:30

    2:27 he wants to cum onto her stomach?

  40. The Best Knee Braces
    August 3, 2017 at 19:30

    Great video. Thanks for posting.

  41. budfr
    August 3, 2017 at 19:30

    Thank you so much for the vid. You have a gorgeous assistant so kudos for that too.

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