Exercises for runner’s knee
Supportive ITBS exercises for prevention and pain relief
Are you constantly in pain when you run? You don’t have to be. Learn everything about helpful exercises for runner’s knee here.
Do you have runner’s knee and are looking for the right exercises for it? The pain, which is usually localized on the outside of the knee, is a common repetitive strain injury that mainly affects runners. The good news is that you can most likely eliminate pain in the affected area using conventional methods such as muscle and fascia training. We will show you which exercises can help with runner’s knee.
Your runner's knee exercise program:
- Myofascial self-massage
- Triggering deep stress points
- Mobilization and stretching exercises
- Exercises for activation and strengthening
2-3 times a week
Perform the exercise protocol two to three times a week. Self-massage, stretching and strengthening contribute to your ITBS / runner's knee treatment.
Get well soon!
Do the exercises also as pain prevention, that it does not come to runner's knee or ITBS in the first place.
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Myofascial self-massage for runner’s knee
Myofascial self-massage can loosen adhesions and tension on the outside of your legs. Limited mobility in the hips mean that the force generated while running is transferred to the knee. In addition to the thigh muscles, the structures in the hip area should also be loosened during the exercises.
Releasing deep muscle tension associated with runner’s knee
After the myofascial self-massage, you can trigger deep-lying adhesions in the fascia with the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. During the exercises, find the most tender spot.
Mobilization and stretching exercises for runner’s knee
Have you loosened up your structures? Good. Now we will work on your shortened muscles and muscle imbalances for improved mobility – with targeted stretching and mobilization exercises. It mobilizes the connective tissue, relieves the joints, and supplies the corresponding area with blood. All of your tissue will be smoother and more resistant.
Activation and strengthening exercises for runner’s knee
An unstable pelvis puts more strain on the iliotibial band on the outside of the thigh. Therefore, in addition to the classic exercises such as squats or lunges, you should also do targeted activation exercises.
Sharp pain on the outside of the knee joint is typical of runner’s knee, also known as jumper’s knee, or ITBS.
incl. Online Training
Exercises for knee pain
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Heel spur exercises
Hip pain exercises
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Lumbago exercises
Herniated disc exercises
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Shoulder pain exercises
Exercises for the thoracic spine
Impingement syndrome exercises
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