Knee Exercises – Preventative & Strengthening

By: Jessica Byrnes

As runners, our Type A personalities and competitive nature tells us that running more means more fitness gains. Often times, it isn’t until we feel a tweak or twinge that we start to look beyond running and search for the cause of a new or lingering injury that is holding us back from our potential.

Don’t wait until injury has already set in – by adding these strength exercises for runners, many common overuse injuries can be prevented and these simple, no-equipment-needed exercises will only take a few minutes of your day!

1.   Bodyweight Squats

This exercise is a great glute strengthener and gets your hips activated. Start in standing position with your arms outstretched. Lower your body to a seated position while keeping your back straight, chin and head looking forward.

2.   Single-Leg Squat Touchdown

One of my favorites that includes knee and core strengthening – a lot more challenging than it looks!

Start by balancing on your right leg with your knees slightly bent and your left arm raised straight up. Slowly bend your right knee to lower your left arm towards your right foot. Push through your heel and squeeze your glutes to return to starting position. Continue with this exercise for 10-15 reps on your right side and then switch legs.

3.   Core Work is extremely important!

Refer to previous blog posts (yoga, planks, and dynamic warm-up exercises, and single-leg exercises to name a few) for some great core strength exercises that will help keep you injury-free!!