Learn to prevent and avoid knee pain by working these three exercises into your workout routine.
Avoid Knee Pain
Want to keep knee pain at bay? Rebecca Johnson, a Chicago-based physical therapist, recommends practicing these three exercises that help build full-body strength and challenge runners’ weak spots.
Plank With Donkey Kicks
Start in a plank position on your hands, with feet at hip-width. Lift your right foot off the ground and inhale as you draw your right knee in toward your chest, without tucking your tailbone. Exhale, then extend your right hip to “kick” yourself in the butt. Keep your knee bent. Repeat eight to 10 times before switching sides.
Side Plank With Leg Swing
Lie on your left side with your elbow directly beneath your shoulder. Lift your hips to a side plank. From this position, inhale as you lift your right leg and draw your knee in toward your chest. Exhale as you extend your hip to “kick” yourself in the butt. Keep your knee bent. Focus on maintaining a neutral spine and hips stacked. Repeat five times before switching sides.
Side Plank With Arm Swing
From a side-plank position, pump your right arm, emphasizing the backward movement and letting it gently return forward. Focus on keeping your elbow close to your side and shoulder relaxed. Breathe regularly. Focus on maintaining a neutral spine and keeping hips stacked. Repeat for 30 seconds before switching sides.