Tuesday, June 15, 2010

Fixing runners knees

Sara asked me about runner's knee in the comments of the last post.  I had a knee problem just like runners knee when I was lifting weights and further research has confirmed it is the same condition.  The good news is that there is a very effective cure.

There are four muscle that extend the knee in running.  The issue is that not all extending of the knee is stresses strengthens these muscles in the same manner.  Lifting movements that involve both legs extending at the same time put less muscle strengthening stress on the inner quads.  This imbalance becomes apparent when your overly strong outer quads pull harder in movements involving legs extending by themselves.  This cause stress on you knees and pain.

The answer is to perform strengthening movements that will bring balance to the quadricepts.  There is an excellent exercise to bring that balance back it is call the leg extension.





I recommend you to 3 sets of 8 to 12 repetitions.  You should pick a weight that you cannot do more then 12 and go to failure.

WARNING You cannot safely to leg extensions without doing leg curls or you will cause another muscle imbalance that can injure knee.
 




follow the same lifting schedule of  3 sets of 8 to 12 repetitions.  You should pick a weight that you cannot do more then 12 and go to failure.

There you go please let me know how it goes Sara and anyone else with this problem.
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