There is a condition known as runner’s knee, anterior knee pain or Patellofemoral Pain Syndrome (PFPS). According to a recent review, this is the most common running injury, affecting 19-30% of female runners and 13-25% of male runners. Under the kneecap is the main sign, which at first is mild and only experienced when running but gets more intense and more present between runs if not treated. In this topic, let’s learn about the top knee pain exercises that you must know.
What is a runner’s knee?
Beginners, intermediates, and advanced runners can suffer from a runner’s knee.
A runner’s knee does not affect the knee cap structurally. Instead, it’s how the muscles in your knee function daily.
When you take a stride and flex your knees, the impact injures your knees.
You may also feel more pain if your mechanics are out of sync.
In addition to kneecap pain, it causes groin pain. An area behind or near the kneecap usually has pain at the front of the knee.
Exercise to reduce knee pain
Double Knee To Chest
Put your legs outstretched and start on your back. Get your hands under the knee area on top of your shin and bring both knees together. The back of your thighs is another place to put your hands. Return to your starting position after ten seconds of bringing your knees to your chest.
Dumbbell Step-Up With Knee Drive
Stand facing a bench, step, or box with your feet hip-width apart. With your right hand, hold a dumbbell. As you step up on the box, force your left knee towards your chest at a 90-degree angle. Start from scratch. Sync. Swap sides.
Forearm Side Plank With Clamshell
Place your left hand on your hip and your forearm on the ground. Lie on your left side. Ensure both knees are bent 90 degrees, and the hips are tilted 45 degrees. The hips, knees, and feet should be stacked on one another. To do a modified side plank, lift your hips as high as possible, creating a straight line from your shoulders to your hips. As you lift your top leg (right), keep it bent and rotate your right hip to raise your knee toward the ceiling. It is vital to engage the glutes. The plank position should be upheld by lowering the leg back down. Keep repeating. After that, switch sides.
Leg Adduction
Place one foot above the chair and the other below. Straighten your leg and press it against the bottom of the chair. Put the leg back on the ground after ten seconds.
Final words
According to Dr Kunal, running the best orthopaedic hospital in Mumbai, these are one of the best exercises to recover from Knee pain. However, if you have been facing any issues, visit the hospital now to get more details.
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