INNER THIGH LEG LIFTS
Weakness in the medial quadriceps may increase risk of patellar tracking. Balance thigh muscle stabilizes the kneecap/patellar.
- Begin lying on your right side, arm folded and placed directly underneath the shoulder.
- Bottom leg should be extended out straight. Crossed the top; e.g. over the bottom leg.
- Raise the bottom leg up and down.
- Repeat the movements for 3 sets of 15 times raise per leg.
Muscles involved: Vastus Medialis (VMO)/ Inner thigh, gluteal muscle
RAISE YOUR LEG WHILE YOU ARE SEATED
You are a runner, you want your quads to be nice and strong at all times.
- Sit on a chair with a straight backrest and your feet flat on the ground.
- Straighten your right leg in front of you, make sure thigh, knee, ankle and toes are in a line. Keep your ankle loose and toes point towards the ceiling.
- Feel the movements from the knee, the muscle contraction on the thigh muscle.
- Hold this for 10 seconds, rest for 2 seconds and repeat 15 times on your right leg. Do the same for the left leg. Repeat 3 sets. *Add on ankle weights to increase the intensity of the exercise.
Muscle Involved: Quadriceps/Thigh muscle
HAMSTRING CURLS
Hamstrings are equally important for knee-stabilising, it keeps your knee straight and strong and make sure it doesn’t give way.
- Lie on your tummy with your elbows bent, fingers under your chin.
- Bend your right knee up to a 90? angle, with the sole of your foot facing the ceiling.
- Slowly straighten your knee, till your toes touch the floor, then bend your knee up till your heel touches your buttock.
- Perform this movement for 15 times each side, repeat 3 sets. You may add on ankle weights to increase the intensity.
Muscles involved: Hamstrings
SWIMMER/GLUTES STRENGTHENING
Weakness in the glutes commonly reflects on the problematic side of the knee.
- Lie on your tummy, with elbows bent so that you can rest your chin on your fingers.
- Begin with pointing your toes away from you and raise both legs in the air, as high as you can.
- Now start moving your legs up and down alternately, with your legs straight out, as though you are paddling in the water. *if you want it easier, rest the legs on the floor and raise one leg at a time while the other leg is resting on the floor*
- Keep going for a minute.
Muscle involved: Gluteal/butt muscle, hamstrings
Some runners may find these exercises too simple or not challenging, however, these exercises have a targeted muscle that we are working on. At the same time, giving the knee some rest from those loading we get from running. No pain, no gain? Many personal trainers and coaches have discovered such workouts to turn out hazardous to your muscle and joints which is why exercise regimen will only be given after a proper assessment of their client.
What kind of exercise is suitable for your current health condition?
It is advisable that exercises need to be done regularly. Exercise should facilitate you into getting back into functional activity. If you are planning to resume running during the convalescence of your discomfort knee, these exercises might give you a hand to achieve your goal. Get out of your couch, get your mat, and get those muscles moving!
If you have come across guidelines being provided above, but your knee is still distressing. Get the problem properly diagnosed by a professional, a chiropractor, an orthopaedic doctor or a sports medicine therapist to locate the root cause of the problem and get their assistance to manage the condition with you.
“Ignorance is the deadliest disease. Better be safe than sorry.”
Dr. Jo Wee
Chiropractor
Dr. Jo Wee is the lead chiropractor in KiroLounge KL, graduating from International Medical University (IMU) and an official member of the Association of Chiropractic Malaysia. She is a family chiropractor and treats people of all ages, ranging from toddlers to elderlies. She focuses on the relationship of postural deviations being the cause of various symptoms and reduced function of the body leading to injuries and pain. She is currently pursuing her interest as a yoga therapist. If you have any queries, you can contact her via e-mail at dr.jowee@kirolounge.com
