The truth is if you're a runner, you've likely experienced some knee discomfort at some point or other. Knee pain for runners has become a sort of right of passage if you will. Fortunately, it doesn't need to be that way. I have never experienced knee pain from running. I may be the only runner who's never experienced knee pain from running. Every client I've had and runner I've spoken to has had a run-in with knee pain. They talk about it like they would an annoying ex. 

I'm not one to make egregious claims of injury-proofing. However, I do claim that if you follow this guide, your knees will become more durable and resilient than ever. My knees are buttery and can express a full range of motion with no discomfort. Over the years, I've maintained and developed a few habits that I believe contribute significantly to the health of my knees. 

1) Strengthen Strategically

Most runners don't take full advantage of strength training, and while some don't enjoy it, most just don't know how to integrate it. Here, integration is key because strength training should complement running, not the other way around. 

Regarding knee health, proper leg development is (obviously) the name of the game. It's critical you approach strength training holistically as it's naive to think that your quad weakness alone (for example) is causing your knee pain. When it comes to your body, nothing happens in isolation, and pain is an excellent indicator that a muscle group is merely attempting to work in isolation. Balance is the solution to pain-free running. Fortunately, you don't need many exercises to hit each of these muscles efficiently. Proper leg development starts with intelligent exercise selection. I'm a big proponent of minimum effective dose and simplicity. And although I believe nuance matters, we often get lost in the details and forget the big picture. 

There are five muscle groups (listed in order of importance) that you need to train weekly so that your knees are well supported: glutes, hamstrings, abductors/adductors, quads, and calves. Most programs I usually see only cover two to three of these groups, and even that coverage is haphazard. Let's take the quads, for example; how do you currently train them? I'm guessing you perform some squat variation (goblet, back, front, etc.); maybe you throw in some lunges and call it a day. If that sounds like you, then you're not fully optimizing your training for optimal quad development. 

See, squats and lunges train the lengthened position of your quads (think: knee bend). Due to loading vectors, these movements do very little for the shortened position of the quads (think: knee extension). Remember, for our knees to function optimally, we must strengthen our quads (or any muscle group) in all ranges of motion. 

Studies show that weak knee extension predicts runner's knee; in fact, it's the best predictive factor. My go-to exercise to strengthen knee extension is the leg extension machine (surprise, surprise). This movement is a true game changer for full quad development, especially in the Vastus Medialis Oblique (VMO). Including leg extensions in your programming will improve patellar tendon tracking and strengthen knee ligaments and tendons. It’s important you take this approach when training all other muscle groups so that your knee is well-protected.

Download this free list of exercises so you can run pain-free!

2) Stretch Often

Flexibility should also be considered when trying to alleviate knee pain. If you've ever committed to a stretching routine, you know first-hand that it works. And, if you haven't, then you're truly missing out. Sub-optimal flexibility and tonicity in your legs can cause improper patellar tracking, leading to knee pain and discomfort. Muscle tightness (hypertonicity) directly affects muscle tone, the tension in a muscle at rest. Muscle tone serves as your muscle's starting point when range of motion is considered. For example, when you have tight quads, your pelvis is pulled anteriorly. This pelvic tilt compromises the function of hamstrings and glutes as they are now unable to contract fully. 

Pro tip: Before assuming that your glutes are weak, check your hip extension flexibility. A lack of optimal range (15 - 20 degrees) will make it difficult for your hips (glutes) to contract and function fully. 

When programming flexibility/mobility work, it's best you take a high-volume, low-intensity approach. The more flexible you become, the less work you'll need to do, as maintaining range is far easier than obtaining it. I've found an alternate day approach, 10-15 minutes per day, works best. Below I have included a 10-minute routine for you to start today.

Free Daily Stretch Routine

Questions? Email me: briana@brianawilliamscoaching.com