5th edition: running knee care mini class
According to statistics, knee injuries account for 40% of all injuries among runners. During jogging, the pressure on the knees is about three times the individual's body weight. Knee injuries are also commonly known as 'runner's knee.'
Generally speaking, the symptoms of runner's knee mainly include: cruciate ligament injury, meniscus injury, patellar tendon injury, patellofemoral pain syndrome, and collateral ligament injury. For every runner, effective prevention involves controlling the intensity and volume of running, choosing softer surfaces for training (preferably rubber tracks), ensuring proper running posture, adequate warm-up before running, and sufficient relaxation after running. The most important aspect is to strengthen the muscles around the knees and lower limbs to achieve long-term protection. Here are some methods to strengthen the muscles around the knees and lower limbs:
Knee Strengthening Exercises
First Move: Half Squat Against the Wall
Lean your back against the wall, with your feet positioned 45-60 cm in front of you.
Slowly bend your knees to an angle less than 90 degrees.
Ensure your knees do not extend beyond your toes.
After holding for a while, straighten your knees.
To train the inner thigh, you can place a ball between your knees.
Second Move: Single-Leg Squat
Place the injured leg on a step.
Slowly bend the knee until the other leg touches the ground.
Slowly straighten the knee.
Third Move: Side-Lying
Lie on your side with your feet together and knees bent at a 90-degree angle.
Slowly lift the knee of the upper leg until the knees are separated by a palm's width.
Hold for a while, then slowly lower it.
Ensure your feet do not move, and do not roll your hips to lie flat.
Fourth Move: Leg Press
Adjust the pedal so that your knee forms a right angle.
Place your foot on the pedal.
Push your foot to straighten the knee, then slowly bend the knee.
Do not fully straighten the knee; keep your foot on the pedal.
Common Stretching Exercises
First Move: Calf Stretch
Face the wall with your feet, one leg in front of the other, and hands on the wall.
Keep the heel of the back leg on the ground and straighten the back leg.
Slowly bend the knee of the front leg until you feel a stretch in the calf of the back leg.
Second Move: Kneeling
Kneel on one leg.
Tuck your hips and move them forward until you feel a stretch in the front thigh.
Do not lean forward or twist your hips.
Third Move: Hamstring Stretch
Lie flat on a mat with one leg straight and the other leg raised, forming a 90-degree angle with your thigh and hip.
Slowly straighten the knee of the raised leg until you feel a stretch in the back of your thigh.
Hold for 5 seconds, then lower it. Do 10-15 sets.
Fourth Move: Double Knee Stretch
Lie flat on a mat, raise the injured leg, forming a 90-degree angle with your thigh and hip.
Push and pull the knee and ankle joint, crossing over the other leg.
Hold until you feel a stretch on the outer side of your hip.
Fifth Move: Thigh Stretch
Sit straight with one leg extended and the other leg bent to the side.
Slowly lean your body forward until you feel a stretch in the back of your thigh.
Ensure your hands do not move forward during this process.
Sixth Move: Cross-Legged Stretch
Lie flat, cross the injured leg over the other leg.
Use the hand opposite to the injured leg to pull the knee of the injured leg towards your shoulder.
Keep your foot flat on the ground.
Hold until you feel a stretch on the outer side of your hip.
Seventh Move: Standing Crane
Stand straight, place one foot behind you on a chair or table, keeping your thigh straight.
Tuck your hips forward until you feel a stretch in the front of your thigh.
Do not lean forward or twist your hips.
Eighth Move: Seated Stretch
Sit straight with your knees bent.
Place the soles of your feet together.
Press your knees down until you feel a stretch in the inner thighs.
Do not lean forward.