When you're hit with an injury like Runner's Knee, it can really put you down. As runners, we are the rare breed that actually enjoy what others consider punishment. But when you have Runner's Knee, it puts you back in the basement with everyone else. That is, seeing running as a chore. But don't pull your hair out: you can easily get back to enjoying running with the right Runner's Knee strengthening exercises.
While you are doing these exercises, it is important to remember that strength should be built up gradually. In other words, "take your time." Also, absolutely do not ignore pain when you are stretching or following these exercises. That will just make everything way worse than it already is. If you are feeling a good amount of pain, you must take a break.
Now, here are a few Runner's Knee strengthening exercises that will help you recover:
1.) Leg Lifts - Lie flat on your back. Bend your left knee at 90-degree angle, keeping your foot flat on the floor. Keeping the right leg straight, slowly lift it to the height of the left knee. Hold this for a count of three and repeat 10 times, then switch sides. *It's important to only do one leg at a time
2.) Knee Dips - Stand with your knees slightly flexed and point your toes straight ahead. Make sure your kneecaps are also pointed straight ahead. Lift one leg up and balance on the other leg. Slowly lower yourself up and down a few inches. Keep the knee of the leg you are balancing on slightly flexed. Stand straight, do not lean your body to one side. Complete 10 dips, then switch sides.
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