KNEE STRENGTHENING EXERCISES FOR RUNNERS | AVOID RUNNER'S KNEE✔

Knee Strengthening Exercises for Runners | Avoid Runner's Knee is a video that gives a comprehensive review and understanding of Runner's Knee and how to prevent it.
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• KNEE STRENGTHENING EXE...
You started to run, but then pain hits in your knee cap! This is commonly know as runner's knee.
It can be due to a couple of causes, such as:
- Tight quads, hamstrings, or calves
- Over-pronation or flat footed
- Weak Quadriceps Muscles
- Worn down cartilage
- High Arches or Over-supination
Keep in mind these are physical causes that lead to runner's knee. These are not pain diagnosis! Your pain will lead to a more chronic pain, which is caused by internal damage to your knee. If the pain is severe or persists over a long time, you should get them checked out by a specialist!
So, when should you take preventative measure for runner's knee?
THE MOMENT YOU START FEELING ANY DISCOMFORT IN YOUR KNEES!!
Any kind of knee pain will typically only get worse. Hence, at the first sign of knee pain, it should be an indicator that you need to some preventative measure.
Here's a few preventative steps you can undertake:
1- Run on softer surfaces to lessen the repetitive impact from running on your knees.
2- Get some specialty running shoes to prevent ankle instability.
3- Stretch out your quads, hamstrings, and calves after runs and on off days, to maintain a healthy knee alignment.
4- Strength train your quads and hips to maintain strong running muscles, and reduce leg imbalances.
5- Cut back on your mileage to alleviate the stress on your knees.
6- Build your weekly miles back up steadily to give your knees a chance to recover.
Finally, the knee strength strengthening exercises to help avoid runners knee:
QUAD STRENGTH
- Bodyweight Squats
- Resistance Band Squats
- Weigted Front Squats
- Barbell Squats
HAMSTRING STRENGTH
- Resistance Band Deadlift
- Weighted Deadlift
- Barbell Deadlift
GLUTE STRENGTH
- Lateral Lunges
- Hip Bridge
- Resistance Band Crabwalk
CALF STRENGTH
- Calf Raises
- Weighted Calf Raises
BALANCE STRENGTH
- Reverse Lunges
- Toe Touches
- Resistance Band Romanian Deadlift
DESIGN YOUR OWN STRENGTH TRAINING PLAN
1- Pick 1 exercise from each of the 5 muscle categories.
2- Perform 3 sets of 10-15 repetitions per exercises
Tips:
- 1 to 2 sessions per week is the sweet spot!
- Each workout session should last 30-40 minutes.
- Perform on a rest day, or a cross training day.
There you have it! The A to Z on Runner's Knee!
Knock it out champ, and keep on running!
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CREDITS
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[@monicahymas6798]

Best runner's knee explanation and video on the internet! You are my favorite.

[@Aztecathletics]

+Monica Rasmussen 😁

[@VeganV5912]

@@Aztecathletics Tarahumarara Indians, beans and corn 🌽 they are plant-based ✅❤️🏃🏾‍♂️😬 150 miles, running. They are poor, and they’re happy !!! Unbelievable kzbin.info/www/bejne/lanIeWOBdtacp6s Guinness World Record number 1, EVER !!! Please watch this !!!

[@tomasjokubauskas3590]

Informative, quick, simple and no bullshit whatsoever. You are one of the rare gems on KZbin - thank you!

[@abhism8578]

I was wondering what has happened to my knee, but now finally i know what it is all about. YES!! it is runner's knee. Thanks bro for the video and not only this , your content is also too good. Looking forward for some more helpful videos.

[@abhisethi26]

Great video...very insightful...keep up the good work man!

[@eriksalholm]

Excellent video! Thanks Hector! Subbed.

[@kristiannilsson1893]

I love you. Easy to understand and implement. Nice job!

[@samfarabee2963]

Most succinct video (explanation and exercises) ... thanks my knee just started hurting this week and I need to do something about this. Happy training everyone get back out there.

[@gavinknoesen]

Wow. I first watched about 3 doctors try explain this and I was more confused after. Your video was amazing. Thank you sir

[@amandaponder1251]

This is great thanks! Just noticed my knee bothering me tonight on the treadmill. Decided I better catch it before it gets out of hand! I'll be trying these exercises.

[@Kwabena14Victor]

Definitely going to try these! My knee has been hurting, for quite some time so I gave up running. I realize that its probably due to the fact that never stretched before a run, and I did not take leg strength seriously. That all changes as of today. Thanks!

[@stuartmcnulty9142]

This video was awesome. learned a ton and I appreciate the easy to follow format.

[@vhizlocero3790]

I love you Aztec Athletics,you dont just give informative vedios about exercises but your sense of humour helps me to laugh out laud hehehe with tears.😂😂😂😂

[@nicoletta.o]

congrats for the great video ! your explanations are amazing. keep up the good work and thanks :)

[@KingDavidTBE]

This video being amazing is an understatement!

[@mpower6004]

Great job my man . Informative down to earth presentation !

[@cssleader]

thnx buddie. great video n quite a cool demostration!

[@EmilyTienne]

A well-put together video. I’m already implementing your exercises. Thanks!

[@CROAT07]

That was an awesome explanation. Thank you!

[@vildevils7337]

Thanks for the explaining clearly the cause of the pain. I did notice lateral knee movement. I need to do these strengthening exercises. Thanks once again. 👍🏼

[@francisngannouhaircut2616]

KZbin has become my free doctors office outside of the doctors office LOL

[@amazingrace83]

Thanks, Hector. Very good info. 👍👍

[@johngoudie6676]

A fantastically informative video! Fast paced and sharp, it contained so much information that I haven't heard before without putting me to sleep like some videos online I've watched. Great job Hector!

[@Aztecathletics]

+John Goudie 😎

[@lizzardlife]

Excellent video!!! Extremely helpful and informative!!

[@Aztecathletics]

😁👌

[@RobertoRavenhill]

Great video, thank you so much for all the detailed information!

[@Aztecathletics]

+blackcat2rk 😁

[@hanhuynh7484]

Keep up the good work Hector! Have you ever been asked to do a video on ankle strengthening exercises?

[@Zanrok]

Seriously a great video. Thank you!

[@rkosurvivor]

dude this is so awesome, thank you so much!

[@hishighness31]

Lifesaver! Thank you thank you! I started running to lose weight and help with my depression. It's been so helpful! However, my knees are starting to bother me. Thank you for all of your advice!

[@idkwhybut...]

Hope you're doing well now!

[@Sana-rm6zx]

Amazing video, thanks a lot!!

[@LionelGrewcock]

This is a really good video and the channel looks great. Subscribed! Thanks👍

[@Aztecathletics]

Thank you and welcome😄

[@arturogarcia5325]

This is exactly what I needed! Thank you!

[@Aztecathletics]

+Arturo Garcia You're welcome😁

[@misterm.m1881]

Thanks bro! I'm coming crazy knee issues. I know your advice will help! Gracias!

[@ohtaihello2224]

Very informative! Thank you!

[@brandonread9809]

Great video. Going through a strange knee feeling for the last few months. Subscribing.

[@KrishnaGupta-kp6zu]

Thanks Hector. Very good stretching and strengthening exercises. Thanks again.

[@Aztecathletics]

Awesome! I'm glad you enjoyed it😁

[@roadking.118]

Just what I needed! Thank you so much!

[@andreapelayo781]

Wonderful. I'll use this for my running routine . Thanks

[@JoseGutierrez-bz1dl]

great information, awesome presentation kept me tuned to your video all the way through and definitely looking forward to doing all the runner's exercises.

[@Aztecathletics]

+Jose Gutierrez Glad to hear my friend😁

[@haziqdanial7538]

Really informative, i love you explained all the details. Thank you so much 👍🏼

[@Cvcvcvcvcv317]

Thanks so much! This video helped me tremendously.

[@Aztecathletics]

+CharliGirlToast You're welcome😀

[@djdude1171]

This was amazing really needed didn’t know what was going on with my knee

[@RajivPerera]

Thank you, sir. This is very helpful.

[@pierrebridenne8870]

Great work , thanks from France !

[@uwaisoftheday4503]

The best videos for runners I've come across so far! Keep it up sir! :)

[@Aztecathletics]

😁🤙

[@f2f923]

7:10 "Keep it up" lol

[@ZimmeryStarlet7]

Awesome video!! Very informative!

[@Aztecathletics]

+Grisel Johnston 😁

[@vrus7770]

great video. my knees were killing me from running and this has helped. Thank you!

[@Aztecathletics]

Glad I could help! I'm working on a knee rehab video. It should be out in 1-2 weeks. I'll make sure to send you the link👌

[@ashwiniac4082]

I have problem in both knee grade 3 I want rehab exercise Not able to do running Hamstring curl and squats It hurts

[@barryfisherman4145]

That's a good work out. Going to do this thanks.

[@ajacobs100]

Awesome video. Solid information. I thought my knee pain could only be degeneration of bone but im delighted that there are other remedial causes as well. I'll take the journey. Thanks.

[@iamjp15]

this is an amazing video.appreciate your hard work

[@Aztecathletics]

+iam jp Thank you🎊🎉🎊🎉😁

[@chitung2277]

Very comprehensive. Great job. Video very creative

[@Krikario]

Great tips!! I am having pain in my knees but it also gets better! Thanks for the info!! Will definitely try out!

[@Aztecathletics]

+Klikalio Thank you for watching!

[@TayThames]

yooo this is amazing!! Really helpful and informative hoping I can recover my knee and flat fee issues... subscribed to channel

[@MJY8290]

this dude is underrated , nice vid

[@townsendstephen]

I have not seen anything better in the month that I have been looking for info on this runners knee thing. I thought I just had to stretch more but that was not working. This vlog gives understanding and a plan. Thank you.

[@Aztecathletics]

Glad you found this helpful😁

[@Madahontas]

This video explained things so well, I understood it easily and kept engaged the whole video. Thanks man!

[@eugeneewings9522]

Mads Hana AI is

[@MrJapethharrison]

Great info! Thank you

[@braker37]

I am not a runner specifically, just doing it for conditioning. Also I don't have the runner's knee problem, but.. This video is simply awesome. I love how well structured it is and that is so much to the point. A normal vlogger would fit so much info in 30 minutes, you squeezed it down to just 9, and it's awesome! Keep it up, man!

[@Aztecathletics]

+Yavor Daskaloff Thank you! I appreciate the support😁 You're keeping me motivated to keep going!

[@ayushjoshiya9892]

Best video on this problem. Thank u... cheers bro

[@siddharthvm1902]

Thanks! This was very informative :)

[@Aztecathletics]

+Siddharth VM 😁

[@camaliami]

Gracias m...miles de dudas aclaradas..excelente video muy bien explicado !

[@Aztecathletics]

+CAMALIA M 😁

[@jessicachoudhary5666]

Made it v simple and to the point! Thanks

[@sbsb4995]

Extremely good explanation.

[@rasher331]

Excellent explanation, nice and simple and some great strengthening suggestions. Well done.

[@5krunningdad769]

this is very useful and also entertaining. many thanks

[@mwoz87]

Great video! very helpful

[@Aztecathletics]

+mwoz87 😎✌

[@matp8493]

Thanks, this is a really helpful video.

[@Aztecathletics]

😁

[@Jaya365]

This is awesome, book marking your video. I'm running my first half marathon in 3 years and after having a complete break from running for a couple of years I have trained as I would usually and found everything breaking.- I'm 37 and took my body for granted so this time my, knees, calves and hips have all been shot during training. I'm running on Sunday which I just hope to get through - I won't be anywwhere near where I want to be but then another in 6 weeks I have another planned. I hope I can start strengthening back up and getting some gains. I was begninning to think it was over for me.

[@Aztecathletics]

Glad I could help! It only gets harder as you get older. That's why it's important to stay fit in your 20s and 30s. It lays the foundation for a healthy body in our later years. I would train 40 and 50 year olds, and their biggest health regret was not being constant with their fitness during their younger years. Even if you do strength training/cardio exercise for 30 minutes per day for 3-5 days per week, you'll be farther than most people once you hit your 40s. You started at a good time my friend! Any help feel free to ask😁

[@garrickgregory6403]

Your video was excellent. Thank you for such excellent explanations and workout solutions.

[@monikaballah931]

good video I am going to follow this. I just started running and I am loving it. the best stress release for me.

[@Aztecathletics]

+Mona Nelson Awesome😁 Keep it up!

[@Pierremontquaker03]

Good video thanks - like you said on the video its difficult to diagnose what the issue is. The pain in my knee is after running - I can run fine with it (I havn't ran that far since I have had knee pain) - but for a couple of days after I get the odd dull pain when standing up or picking something up or getting out of a car. I am going to try a Petella tendon strap, I have been rolling and doing exercises. I did my first run in three weeks yesterday but the pain came back after about a week of no pain. Think I am going to have to go to the doctors to get a scan, check for arthritis.

[@krishnasrinivasan7541]

Thank you for posting the video.

[@Aztecathletics]

+Krishna Srinivasan 😎

[@promitchakraborty]

Great and Helpful video! (y)

[@mariael3801]

You are awesome...thanx for the great video.

[@arunbale3300]

Very well explained. thank you.

[@DearClovis]

My dude, I love you THANK YOU! This video was so helpful man

[@Aztecathletics]

😁

[@marchetabryce8343]

Very helpful! Thanks!

[@Aztecathletics]

🤙😁

[@babydemonlab]

Best video on this subject i've seen here. Thanks !

[@Aztecathletics]

😄

[@SurgzSeattleEvents]

This is great, very informative

[@lioneldurrant3789]

Great video! Simple and clear info. I totally understood what’s happen to knee and specific details on how help sort the problem out.. excellent video 👏🏾 thank you

[@Aztecathletics]

😁

[@pvspeaks]

Very informative with simple clear explanation. Thank you for this video.

[@Aztecathletics]

😁👌🏽

[@angelam.8939]

This was awesome!!

[@Aztecathletics]

😁

[@banzie74]

Really great video -- nicely put together a comprehensive bunch of information, including what & why, and how to prevent, strengthen. Would you happen to have something similar for shoulder muscles -- I know this is perhaps Athletics focussed channel, but hoping that you might have something. Looking for exercises that strength shoulder muscles for people who get shoulder pain (the ball-n-socket joint) from playing sports like badminton, tennis, vollyball.

[@MrSebastiananthony]

Thank you Hector, this is so helpful.

[@Aztecathletics]

Glad you found this helpful😁

[@thomast620]

Thank you, brilliant video

[@Aztecathletics]

+J T 😁

[@barefootluis2861]

Extremely helpful information and tips. 👍

[@Aztecathletics]

+Barefoot Luis 😁

[@robmullin1128]

Thanks for this video!

[@welahjazbati]

Most helpful and easy to understand video out of plethora of videos I have seen before it... Explanation via break up is superb and easy to understand. Perfect job and a great help.

[@Aztecathletics]

Glad I could help! I'm horrible at learning though hearing. I need to hear an explanation 2 or 3 times before I remember. Hence, I try to make videos that are simple and visual enough to underatand in one go😁 Thank you for watching!

[@anupaize]

Absolutely love your video. Very informative 👍

[@Aztecathletics]

🙏

[@angelga8362]

Very informative, and explanatory thank you for sharing your knowledge! I needed this so bad, I'm training for obstacle courses and I play indoor soccer plus training for long distance races, I felt my ligaments and tendons asking some help, also, I think my nutrition should be more on high protein, carbohydrates, fats ( obviously just the good stuff) and VEGETABLES! Thank you, thank you, thank you! Just keep up the good work!

[@AnaKarina-xv1kh]

I really enjoyed watching this video!! Thank you so much!!

[@Aztecathletics]

Glad you enjoyed it😄

[@daveramsay8115]

Great job!

[@andrescerv7]

Thank you a lot! I love your vibe!

[@Aztecathletics]

I appreciate it😎

[@jimc2650]

Good video, concise and helpful.

[@Aztecathletics]

+Jim Caruth 😁

[@professordumbledore369]

Thanks for a detailed explanation

[@Aztecathletics]

😁🤙

[@elizabethdiaz7327]

SUPER helpful!

[@Aztecathletics]

+Elizabeth Diaz 😁

[@gregorythomas2674]

Helpful video!

[@shailjamadhra223]

Great informative video Hector, exactly something that I was searching for..Thanks!!

[@Aztecathletics]

+Shailja Madhra You're welcome😁

[@eugenespinadel8526]

Aztec Athletics nu

[@Aztecathletics]

+Eugene Spinadel 😎

[@leonidasperez]

great info! thanks for put-up such useful content! If you could answer two question it would be great: 1) training for a marathon: from the km 20 onward I start feeling knee pain at the sides of the patella (only in the inside and up of left knee and more "muscular" than else) would this be most likely articular cartilage or collateral ligament or actually patella in general? and 2) milage: any knee pain (not discomfort) should be avoided or certain pain could be tolerable? Thanks!

[@drew5054]

Great video!

[@Aztecathletics]

Hey! Thank you for watching😁

[@shiwalipant9376]

such a helpful video. THANK YOU!

[@Aztecathletics]

😁😁😁😁😁😁😁