KNEE STRENGTHENING EXERCISES FOR RUNNERS | AVOID RUNNER'S KNEE✔ скачать в хорошем качестве

KNEE STRENGTHENING EXERCISES FOR RUNNERS | AVOID RUNNER'S KNEE✔

Knee Strengthening Exercises for Runners | Avoid Runner's Knee is a video that gives a comprehensive review and understanding of Runner's Knee and how to prevent it. My Running SmartWatch: https://amzn.to/2CwgPwB My Favorite Foam Roller: http://amzn.to/2Dy0vgN My 4mm Running Shoe: http://amzn.to/2FXZdKm My car back support to maintain my posture: http://amzn.to/2EWJwl5 Share this video with our running buddies:    • KNEE STRENGTHENING EXERCISES FOR RUNNERS |...   You started to run, but then pain hits in your knee cap! This is commonly know as runner's knee. It can be due to a couple of causes, such as: Tight quads, hamstrings, or calves Over-pronation or flat footed Weak Quadriceps Muscles Worn down cartilage High Arches or Over-supination Keep in mind these are physical causes that lead to runner's knee. These are not pain diagnosis! Your pain will lead to a more chronic pain, which is caused by internal damage to your knee. If the pain is severe or persists over a long time, you should get them checked out by a specialist! So, when should you take preventative measure for runner's knee? THE MOMENT YOU START FEELING ANY DISCOMFORT IN YOUR KNEES!! Any kind of knee pain will typically only get worse. Hence, at the first sign of knee pain, it should be an indicator that you need to some preventative measure. Here's a few preventative steps you can undertake: 1- Run on softer surfaces to lessen the repetitive impact from running on your knees. 2- Get some specialty running shoes to prevent ankle instability. 3- Stretch out your quads, hamstrings, and calves after runs and on off days, to maintain a healthy knee alignment. 4- Strength train your quads and hips to maintain strong running muscles, and reduce leg imbalances. 5- Cut back on your mileage to alleviate the stress on your knees. 6- Build your weekly miles back up steadily to give your knees a chance to recover. Finally, the knee strength strengthening exercises to help avoid runners knee: QUAD STRENGTH Bodyweight Squats Resistance Band Squats Weigted Front Squats Barbell Squats HAMSTRING STRENGTH Resistance Band Deadlift Weighted Deadlift Barbell Deadlift GLUTE STRENGTH Lateral Lunges Hip Bridge Resistance Band Crabwalk CALF STRENGTH Calf Raises Weighted Calf Raises BALANCE STRENGTH Reverse Lunges Toe Touches Resistance Band Romanian Deadlift DESIGN YOUR OWN STRENGTH TRAINING PLAN 1- Pick 1 exercise from each of the 5 muscle categories. 2- Perform 3 sets of 10-15 repetitions per exercises Tips: 1 to 2 sessions per week is the sweet spot! Each workout session should last 30-40 minutes. Perform on a rest day, or a cross training day. There you have it! The A to Z on Runner's Knee! Knock it out champ, and keep on running! If you like what you see, subscribe for more weekly running tips:    / aztecathletics   NEW VIDEOS EVERY MONDAY! Follow us on: FB:   / aztecathletics   INSTA:   / aztecathletics1   Check out more great tips on our blog: http://www.aztecforce.com CREDITS Music: http://www.bensound.com