Training
Knock Out Knee Pain By Jurgens Grobler
Knee pain is the bane of runners everywhere , so here is a strength coach ’ s guide for runners in order to cure knee pain .
If you ’ re reading this , chances are your knees have given you ( or even are giving you ) a bit of grief after the miles of pounding the road or trails . Maybe you ’ ve got that nagging ache , or worse , the infamous ‘ runner ’ s knee ’ that makes even stairs feel like Everest . But here ’ s the good news : You can beat knee pain before it beats you … if you use the secret weapon . Strength training . Yes , we ’ re talking about lifting things up and putting them down again , but with purpose ! Whether you ’ re a marathoner or a weekend jogger , the right exercises can make those knees bulletproof and keep you on the road instead of sidelined .
What ’ s Behind The Pain ?
The knee is like the middle child of your body . It ’ s stuck between your hips and ankles , and if those two aren ’ t doing their job , the knee gets blamed for everything . Knee pain in runners usually boils down to weak muscles , poor form , or overuse ( translation : Doing the same thing over and over , like running , without mixing in some TLC for your body ).
You ’ ve heard of ‘ runner ’ s knee ,’ right ? It ’ s not just a fancy name , it ’ s your body ’ s way of saying , “ Help ! Things are not aligned !” The technical term is patellofemoral pain syndrome ( PFPS ), but we ’ ll keep it simple : Knee pain happens when the muscles around your hips , thighs and calves don ’ t pull their weight , leaving your poor knee to handle all the stress .
Isn ’ t Running Enough ?
I know , I know , runners love running … but if you want to keep running , you ’ ve got to show your body some love off the roads , trails or track , too . Strength training is like giving your muscles a tune-up , making sure everything runs smoothly and stays strong . Plus , it ’ s like a power-up in a video game : It ’ ll make you faster , more resilient , and less likely to faceplant into injury . So , here ’ s why you should start flexing those muscles :
1 Fix muscle imbalances : Your quads might be stronger than a racehorse , but if your glutes and hamstrings are slacking off , your knees are going to pay the price .
2 Boost knee stability : Strong hips and thighs equal stable knees . We ’ re talking better form , less knee wobble , and a reduced risk of that dreaded inward knee collapse ( aka , knock knees ).
3 Improve running form : Better form means fewer aches and pains . It ’ s all about making sure your body moves like a well-oiled machine .
Knee-Saving Exercises You Need
You don ’ t need a gym full of fancy equipment to keep your knees happy . These moves will have you feeling stronger , more stable , and ready to crush your running goals pain-free .
1 Glute Bridges
• Why : Because your glutes are the powerhouse muscles that stabilise your hips . And guess what ? Strong hips equal happy knees .
• How : Lie on your back , feet on the floor , and lift your hips up like you ’ re trying to get closer to the stars . Squeeze those glutes at the top !
2 Single-leg Squats
• Why : Runners spend most of their time on one leg at a time , so why not train like it ?
• How : Stand on one leg , squat down ( keeping that knee aligned with your foot ), and rise back up . Yes , it ’ s as challenging as it sounds , but worth it !
3 Lateral Band Walks
• Why : Weak hips are the sneaky culprits behind many cases of knee pain . This exercise strengthens your hip abductors and keeps your knees from collapsing inward .
• How : Grab a resistance band , wrap it around your thighs , and step side-toside . Feel the burn ? That ’ s your glutes thanking you .
4 Step-ups
• Why : Step-ups mimic running while targeting your quads and glutes .
• How : Step up onto a bench or a sturdy platform , one leg at a time . ( Add some weights if you ’ re feeling strong .)
5 Hamstring Curls
• Why : Your hamstrings balance out those overactive quads . Strong hamstrings take the load off your knees .
• How : Use a machine or stability ball and curl your heels toward your glutes . It ’ s like a leg day party , and your knees are the guests of honour !
Don ’ t Forget Stretching
Running tightens everything – hip flexors , calves , IT bands – and tight muscles love to mess with your knee alignment . Regular stretching sessions are like maintenance work for your body … a little boring , but completely necessary to keep everything running smoothly . So , grab a foam roller and work on those tight spots .
Slow & Steady Wins the Race
You don ’ t have to overhaul your routine overnight . Start slow – bodyweight exercises first , then gradually add weights . The trick is to be consistent , not heroic , because rushing the process can leave you worse off than when you started , and no-one wants that . Also , listen to your body . Feeling tired or sore ? Back off a bit , because it ’ s all about balance !
Images : Getty Images & Pexels
Train Smarter ! Looking for a personalised training programme to keep you running painfree ? Contact Jurgens at admin @ jagfitness . co . za and get a customised strength plan tailored to your needs , delivered through an easy-to-use app with full video guidance .
54 ISSUE 173 | www . modernathlete . co . za