Home Fitness 6 Moves To Protect Your Knees And Prevent Runners Knee
6 Moves To Protect Your Knees And Prevent Runners Knee

6 Moves To Protect Your Knees And Prevent Runners Knee


Exercises For Runner’s Knee Prevention


     Runner’s knee is all to common among runners and is named for obvious reasons. Symptoms include pain behind the knee or around your patella (knee cap) when you are running, particularly when going down hills or stairs. You may also feel popping or a grinding sensation as well.

Runner’s knee is a loose term used for several different issues with different causes like overuse, increasing your mileage to fast, to problems with your feet like over pronation (flat feet) and fallen arches. You can also experience knee pain from weak quadriceps, unbalanced hip muscles, and tight hamstrings.


runner's knee

The best thing for your knees, especially for runners like you, is to be proactive, and strengthen the muscle groups that surround the knee and prevent problems from happening in the first place.


Here are a few quick tips:

  • Make sure your shoes have enough support and fit well.
  • Buy quality running shoes and replace old ones once the the sole becomes worn or irregular. 
  • Never increase your mileage too quickly. A good rule of thumb is to increase your mileage by 10% from the previous week.


Check out these tips from Ultra-marathoner Josh Cox and coach Terrence Mahon. These 6 simple but effective exercises will help you to build knee-stabilizing strength and prevent future injuries.

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