The knee absorbs a great deal of impact, and therefore injuries to the joint are common, especially if you are a runner. While a knee injury can be frustrating, it may not necessarily end your ability to run. If your doctor gives you approval, you can begin a slow and careful routine to strengthen your knee that will get you back out on the road and tearing up the miles.
Step 1
Strengthen the muscles surrounding your knee so the joint is supported. Use free weights or machines to exercise the calves, the quadriceps in the front of the thigh as well as the hamstrings in the back of the thigh.
Step 2
Adopt a regular program of stretching exercises to improve flexibility and prevent stiffness. Stretch thoroughly after each weight-lifting session, concentrating on the calves, hamstrings and hip flexors.
Step 3
Wear the appropriate knee brace for your injury. Consult with your doctor as to what type of functional brace you need and how long you should wear it. Ideally, you will wean yourself off of the brace as your knee becomes stronger.
Step 4
Avoid running downhill or climbing stairs. These actions put extra stress on your knees. Run on flat, soft surfaces such as grass, a treadmill or a padded running track to reduce impact.
Step 5
Keep your mileage low and work up to more distance slowly. Ease into running longer distances to allow your knee to adjust to the impact. Mix periods of running with walking, and immediately stop exercising if you feel pain.
Tips and Warnings
- Rest is essential for your knee's recovery, so schedule your workouts for every other day.
- Obtain your physician's approval before you begin any knee exercise.
Things You'll Need
- Knee brace
