“What’s The Runner’s Guide To Healthy Knees? ”
5 Ways To Improve Knee Pain 1. Increase your Leg and core strength Do side planks, single leg squats, dead lifts, bridges and more. Speak with one of our professionals for how to perform these exercises correctly. 2. Maintain and improve flexibility With running and exercising it is very common for the powerful muscles in the leg to become tighter. For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band) can become very tight, altering the mechanics of the knee causing pain. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines. 3. Improve your balance and coordination Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Don’t forget to make sure you setup for safety when performing balance exercises by having a steady surface nearby Many casual runners, simply run, but do not perform other types of important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises. 5. Improve your running mechanics Differences in how your right and left sides move when you run and how your feet hit the ground can cause pain with running. The physical to hold onto when needed. 4. Improve your agility
therapists at Solutions can assess your running gait and record it to show you areas to improve. Seeing a Specialist If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). A thorough evaluation needs to be done of your movement, walking patterns, strength, joint mobility, patella tracking and proprioception. Only then, can the true source of the pain be found, treated and help you understand what you can do to prevent it from returning. In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. Get on the path to healthy knees and call us today for a free joint movement analysis. Discover how liberating it can be to run or exercise pain free.
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