Knee injuries are a common part of running. To compensate for these potential problems, incorporating exercises that will strengthen your knees is a common sense plan. A combination of exercises that focus on the strength as well as the stability of the ligaments and muscles that support the knee will keep you running healthier for longer.
IT Band Exercise
Start with this exercise designed to strengthen and loosen your iliotibial band. A tight IT band can lead to iliotibial band syndrome so make this exercise a regular habit. Stand up and cross your left leg over your right so the outside of your shoes are touching. Your legs should remain straight. Keep a relaxed, upright posture and clasp your hands above your head with your arms fully extended. Lean as far as possible to the left without bending your knees. Hold for 15 seconds before switching sides.
Kicking Step-Ups
Continue with this exercise designed to strengthen your lateral quad muscles. By developing these muscles you are giving your knees more protection. You will need some sort of sturdy box that is 8 to 12 inches for this exercise. Start by standing with the outside of your right foot closest to the box. Step on top of the box with your right foot while simultaneously lifting and fully extending your left leg in a swinging motion. The left leg should reach waist height before swinging back down. As your left leg swings downwards, step off the bench back to the starting position. Do 12 repetitions on each leg and complete two sets.
Bosu Ball Squats
A Bosu ball is half an exercise ball mounted to a flat, round piece of thick plastic. This piece of equipment is a suitable tool if you are seeking ways to strengthen your knees. This exercise works your knees through a combination of strength and balance. Position the Bosu ball so the ball side is down and the plastic plate on top. Slowly step on top of the plate with your feet shoulder width apart and set off the center of the ball---you will know you're in the right position when the plate is parallel to the floor. Slowly squat down only bending at the knees and waist---keep your back straight. Lower yourself until your thighs are near parallel to the ground and do not extend your knees past your toes. Do 20 repetitions and complete two sets.
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