Stretches

IT band stretch

• Loop a resistance band around your foot and extend your leg straight up at a 90° hip angle.
• Gently move your leg sideways (inward) while keeping your back in contact with the floor.
• Hold the stretch for a few seconds when you feel it in your hip, then return to the starting position.

Hip openers

• Stand with your feet shoulder-width apart and lift one knee towards your chest.
• Rotate the knee outwards, feeling the stretch in your hip.
• Hold for 20 seconds and switch sides.

Glute clamshells

A great exercise for your glutes and hip stability.

• Lie on your side with your knees bent and feet together.
• Open your top knee while keeping your feet pressed together, like a clamshell.
• Lower it back down in a controlled manner and repeat 10-15 times per side.
• Ready for a challenge? Add a resistance band just above your knees!

Foam rolling surrounding muscles

• Roll a foam roller over your thighs, the outside of your hips, and your calves.
• Spend 1-2 minutes per muscle group and adjust pressure as needed.

By regularly performing these exercises, you can prevent or alleviate runner’s knee. Strengthening the surrounding muscles and improving flexibility plays a crucial role. If you experience severe pain or persistent discomfort, it’s advisable to consult a physiotherapist for further treatment.

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More info?

• How runners can become powerhouses (part 1)
• How runners can become powerhouses (part 2)
• The risk of injuries starts in your head

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