Workouts for your Knees

[CBDB]

There have been quite a few knee niggles popping up on various running and exercise forums on here, so I thought I’d post my (now slightly amended) 5-day knee focus again. It doesn’t have to be done over 5 days, as also knees may need some rest. But it might just allow you to have an experience of different instructors focussing on that most precious part of our runner’s legs: the knees.

The best video I’ve come across that allowed me to - as best as I could - identify a likely knee pain condition is the following video tinyurl.com/5aj5z7uy from Physiotutors, and as the name suggests, it will give you the full glorious names of each pain condition.

In terms of the below workouts, my favourite at the moment is Athlean-X, it has a great explanation and his ITB focussed workouts are what I just need at the moment. I’ve been doing these exercises for 5 days or so now, and I might be imagining it, but it’s already helping.

My other regular goto workout for knees is the MVMT Pilates one. I find Pilates really comes to its own when attending to injuries.

Anyway, hope these help anyone with knee niggles:

★★★★★

The Girl with the Pilates Mat (20 min) Pilates for Very Painful Knees- 20 Minutes of Chair based exercise for Knee Arthritis

tinyurl.com/234zmkmc

★★★★★

The Girl with the Pilates Mat (30 min) Pilates for Painful Knees- 30 minutes to Strengthen the Knees and Relieve Knee Pain

tinyurl.com/cxe4vk74

★★★★★

Yoga with Adrienne (30 min) Yoga For Sensitive Knees

tinyurl.com/bbjx7c67

★★★★★

Athlean-X (15 min) PERMANENT Fix for IT Band Pain!!

tinyurl.com/4fh7pwpu

★★★★★

MVMT with Cailin (23 min) Pilates for Knee Strength

tinyurl.com/6b7z4bzt

Wising you Happy and Healthy Knees, everyone!

★★★★★ ★★★★★

RECOMMENDATIONS FROM THE COMMUNITY:

🦵   Blackberrypie recommends this 10 min session from The Running Channel therunningchannel.com/video...

🦵 And of course a classic is from our own   Oldfloss here a post about all things knees (🙏🦵👏) healthunlocked.com/strength...

🦵there is also the NHS associated knee workout at healthunlocked.com/strength...

🦵And the original NHS page for exercises for runner’s knees nhs.uk/live-well/exercise/k...

[Maddee_6333]

🦵... 🦵... 🦵

Just hopped over, will investigate the new ones.

Currently counting down the days till I can ring in and ask when my physio can get started again after a bit of a hiatus (due to the physios being redeployed, rather than problems with at my end).

[CBDB Administrator Graduate Gold in reply to Maddee_6333]

Fab... so how do you feel it’s going with your recovery. It sounded like you’re going to start running any day now? How do you feel?

[Maddee_6333 in reply to CBDB]

I’m itching to run, and have risked a few very shallow running steps on some of my walks 🤫 maybe 50 steps at a time. I genuinely don’t know how long it will be.I’d almost like a couple of face to face sessions with him before being given the all clear.

[CBDB Administrator Graduate Gold in reply to Maddee_6333]

I think all your work and patience will pay off big time! Looking so forward to reading about your first runs again! When I joined, you were the person that inspired me to all things S&F with your posts, so big thanks! 💛

[Maddee_6333 in reply to CBDB]

Awwww shucks 😊

[CBDB Administrator Graduate Gold in reply to Maddee_6333]

And obviously your knees are recovering as you “hopped” over here 🤣 . Wishing you “hopping” knee strength! 😘

[Maddee_6333 in reply to CBDB]

Hopping on good leg fine. Hopping on bad leg still a definite no-no as is jumping of any sort.

[CBDB Administrator Graduate Gold in reply to Maddee_6333]

😞 ... time and patience... ⌛️👍🏽💪👏🦵

[LottieMW]

Thanks for these...I have saved this post!!!

[Pebbles64]

Thank you for this, I’ve had a few knee niggles so this is really helpful, & I’m definitely will try the IT Band one

[CBDB Administrator Graduate Gold in reply to Pebbles64]

Yeah, I’d be interested if it works as well for you as it did for me! 👍🏽🦵💪

[WeavingWonk]

Thanks! I have a list of exercises from the physio, but it will be nice to mix it up...

[Blackberrypie]

Thanks, much check those out. I've been doing these: therunningchannel.com/video...

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

Just had a look. The single leg bridge is interesting! Hadn’t seen that one. 👍🏽🙏 Will add as a recommendation. Thanks! 🙏😊

[dijep 30D Graduate]

Thanks for this. I've just tried the Athlean x ones and I am definitely weaker on the bad knee side. Next I'll try the Girl with the Pilates Mat, I've tried the others and my favourite is Cailins. 👍😊

[CBDB Administrator Graduate Gold in reply to dijep]

Yeah, MVMT is great. And she has some beautiful settings for her Pilates sessions. It’s also one of my favourites.

[Oldfloss Administrator]

Excellent support here... I have been giving folk a link to an older post of mine on here, but this is really great..thanks you!'

healthunlocked.com/strength...

[CBDB Administrator Graduate Gold in reply to Oldfloss]

😊🙏

[Pebbles64]

Watched IT band video really informative, my pain is in my hip, so I’m def going to try these exercises to strengthen - thank u

[CBDB Administrator Graduate Gold in reply to Pebbles64]

Hope it helps. Hubby has also hip or lower back issues currently, so is also trying to strengthen his glutes to see if it makes a difference.

Let us know how you get on!

[Blackberrypie]

Thanks CBDB, definitely liking the girl with the pilates mat 30 mins one - really isolates some of those small muscles around the knees which I am sure is doing me good. I've done two runs now since resting my knees and hamstrings and touch wood things seem to be better.

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

Oh good. Yeah, I also just need to remember to keep on doing a variation of these. I sometimes let it slip, but I always feel the benefit of doing these a few days.

[Tracytrace]

I need to have a look at these and actually do some of them 🙈 thank you

[CBDB Administrator Graduate Gold in reply to Tracytrace]

🤣👍🏽💪