Injuries that Require Knee Strengthening Exercises
Athletes are at a bigger risk than the general public for injuries of all kinds. These injuries often occur particularly in the knee joint which, due to its load bearing and impact absorbing responsibilities, is terribly prone to damage. Runners likely make up the greatest portion of knee related injuries. Their knees are under frequent and prolonged strain from training and performing in races. Here are some of the possible knee injuries that runners face that often end up with us requiring treatment including good knee strengthening exercises to get back on track or simply just avoid injuring the knee again.
Runners likely make up the greatest portion of knee related injuries. Their knees are under frequent and prolonged strain from training and performing in races.
Knee Strengthening Exercises for Runner’s Knee
This painful and inconvenient condition is the most common injury among runners. The correct medical term is Iliotibial Band Syndrome and is often caused by tracking and alignment issues with your actual knee caused by tight calf and hamstring muscles. Another primary cause is weak quadriceps. Knee strengthening exercises such as wall squats will help strengthen the quadriceps. It is also advisable to spend some time before and after each run stretching both the calves and hamstring muscles.
Meniscus Tears
Meniscus is the name for that small cartilage cushion in your knee joint that keeps your thigh bone (femur) and calf bone (tibia) from rubbing together. Obviously, this is a very important piece of tissue. Unfortunately, overuse can cause it to tear and cause pain and a clicking feeling when it moves. Tears in the meniscus don’t heal easily. Their centers are devoid of blood vessels. Because no blood can reach an tear located in that spot, there is no way for the body to transfer nutrients for rebuilding.
Iliotibial Band Syndrome (ITBS) Knee Strengthening Exercises
The iliotibial band is a ligament that goes from your hip down to your knee. Its purpose is to stabilize the knee during use. Sometimes, when it gets used a bit too much, it can become inflamed and lead to pain. Activities most likely to cause this involve pedaling or running up and down stairs.
If you’re a runner and you suffer from one of these injuries, you’ll need to take some time off to give it time to heal properly. Be sure that you apply and ice pack for about 20 minutes twice a day. Afterwards, don’t move the joint for at least half an hour. Knee strengthening exercises such as calf and hamstring stretches will help.
Fixing the Problem with Good Knee Strengthening Exercises
The single thing that will help most is knee strengthening exercises. When muscles and ligaments are weak, the joint is unstable and takes more strain and impact. After your injury heals, you should engage in knee strengthening exercises before you go running. You’ll greatly lessen your risk of injury.
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