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Weak knee muscle-strengthening exercises,chest muscle exercises gym,exercises for legs power - You Shoud Know

December 1, 2014 by Runner Leave a Comment Runner’s knee is such a common running injury, we gave it a name. The pain may not appear while you’re running, but will rear it’s ugly head after exercising.
Though anyone can develop Runner’s Knee, it’s more common when you are younger, and occurs in twice as many women as men. If you tend to walk with your toes pointed outward or inward slightly, instead of straight, you are prone to eventually needing runner’s knee treatment.
Though it seems like it only has to do with the knee, the cause of Runner’s knee can be often be due to muscle imbalances, tightness, or bad conditioning.
Weak or inflexible quads and hips are a particular source of knee pain, but upping your strength and flexibility throughout these areas will help both ease the pain and improve your form once you return to your normal training. Lying on your side, one arm under your head, and one arm in front of your body, palm facing down on the mat.
Once your knee is pain free, don’t just drop the strength and stretch exercises completely, or you’ll soon be back to needing more runners knee treatment.

If pain persists or is accompanied by swelling, it’s time to make an appointment with your doctor.
Runners knee treatment should be completed by your doctor or physical therapist if pain does not subside. Pain or tenderness is usually felt behind or around the patella, usually toward its center. Unfair, I know, but as women generally are built to have wider hips, this can cause the thighbone to be angled to the knee (not aligned directly), putting more stress on the kneecap. Afterall, you’re taking thousands of steps during each run that can increase the pain.
Place the other side of the resistance band around your unaffected leg’s ankle and balance with a small amount of knee bend on your affected leg. Keep the exercises in your routine three times a week to help keep your Runner’s knee at bay. The medical term for Runner’s knee is Patellofemoral pain syndrome (PFPS), but since that’s a mouthful, let’s stick with Runner’s knee.

Weak quads aren’t able to support the patella, which results in your kneecap becoming out of alignment. Pull the band away from the body about 12 inches, keeping your upper body straight and maintaining your balance without letting your foot touch the ground. Going too hard too fast can cause your Runner’s knee to flare up, so keep mileage increases to less than 10 percent per week, and gradually increase hill work in your program. Flat feet or knees that turn in or out excessively can pull the patella sideways causing the kneecap to be misaligned,which can also contribute.

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Author: admin | 24.03.2015

Category: Muscle Workouts

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