Scott, our  Remedial Massage Therapist at Errol Street Chiropractic Centre in North Melbourne is going through 3 tips for Runner’s knee.

Runner’s knee often comes from weak quadricep muscles and poor bio mechanics. Runner’s knee can be brought about by simple activities such as Running (Mostly long distance) playing sport such as Soccer or Football. You may feel pain above, below or behind the kneecap. This is caused by misalignment of the knee and injury to the soft tissue of the area. Read on for our 3 tips for Runner’s Knee.

  1. Quadriceps stretch: This stretch is done while standing, to begin you will need to bend the knee and grab onto your ankle bring your heel towards your bottom. Making sure the to keep your hips level. Hold for 30 seconds and repeat each side.
  2. Clams: Side lying with knees bent, raise the top knee while keeping your feet together taking the hip through external rotation. You can add a Thera band around the legs just above the knees to increase the resistance. Do 2 sets of 10 both sides while increasing the weight.
  3. Single leg Raises: Lying on your back. Have one knee bent at 90 degree angle. Raise the other leg tightening the quad muscles to about 45 degrees and then slowly lower back down. Do 10 times on each side.

Here are 2 other videos on knee pain and some solutions for you that may help.

CLICK HERE for simple exercises to strengthen your VMO’s, the inner part of your knee which is important to maintain ideal knee tracking.

 CLICK HERE to find out other possible CAUSES Of Knee Pain, including flat feet (pronation issues) and misaligned hips.

PLEASE NOTE: As with all stretches these shouldn’t cause any pain, and if you’re feeling pain you should stop stretching immediately. If these exercises are causing pain you should stop and always make sure to warm up before doing any exercise.

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