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Exercises for runner’s knee

Supportive ITBS exercises for prevention and pain relief

Duration

28 Min

Exercises

Difficulty

Beginner

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Exercises for runner’s knee

Supportive ITBS exercises for prevention and pain relief

Duration

28 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Ball 12

TMX® Trigger

Super Band

Loop Band

Are you constantly in pain when you run? You don’t have to be. Learn everything about helpful exercises for runner’s knee here.

Do you have runner’s knee and are looking for the right exercises for it? The pain, which is usually localized on the outside of the knee, is a common repetitive strain injury that mainly affects runners. The good news is that you can most likely eliminate pain in the affected area using conventional methods such as muscle and fascia training. We will show you which exercises can help with runner’s knee.

Your runner's knee exercise program:

Myofascial self-massage
Triggering deep stress points
Mobilization and stretching exercises
Exercises for activation and strengthening

2-3 times a week

Perform the exercise protocol two to three times a week. Self-massage, stretching and strengthening contribute to your ITBS / runner's knee treatment.

Get well soon!

Do the exercises also as pain prevention, that it does not come to runner's knee or ITBS in the first place.

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To the knee pain set

Myofascial self-massage for runner’s knee

Myofascial self-massage can loosen adhesions and tension on the outside of your legs. Limited mobility in the hips mean that the force generated while running is transferred to the knee. In addition to the thigh muscles, the structures in the hip area should also be loosened during the exercises.

Runner’s knee massage: loosens up the outside of your thigh

Lie on your side while supporting yourself with your forearm and position the outside of your thigh on the BLACKROLL® so that it is in the middle of your thigh.

Now push and pull with your opposite leg and back and forth with your arms on the roll so that it rolls along your iliotibial band and the muscles on the outside of your thigh. Be sure to move your position forward so that the outer part of the front thigh muscles is also treated. Before attempting the treatment methods with deeper pressure in the abdomen, you should see a doctor to rule out an aneurysm of the abdominal artery beforehand. If you feel a pulsation or throbbing under the ball, you are pressing on an artery. In this case, change the position of the ball.

Tip: include the entire length from the knee to the pelvis. This exercise will help relieve tension on the outside of your thigh.

Product

Standard

Seconds per side

Body part

Thigh

Training Goals

Recovery, Mobility

Runner’s knee massage: relieves tight glutes

Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.

Turn slightly to the side to work even more parts of your gluteal muscles.

Product

Ball 12

Seconds per side

Body part

Glutes

Training Goals

Recovery, Mobility

Runner’s knee massage: releases tight hip flexors

Place the BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and take note of any specific tender points.

Breathe against the BALL. With each exhalation, try to gently lower it further into the tissue.

Product

Ball 12

Seconds per side

Body part

Hips

Training Goals

Recovery, Mobility

Releasing deep muscle tension associated with runner’s knee

After the myofascial self-massage, you can trigger deep-lying adhesions in the fascia with the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. During the exercises, find the most tender spot.

Runner’s knee trigger exercise: relieves tension in the lateral pelvis

Stand against a wall and position the side of your pelvis against the TMX where you can feel the tender spot. Stay in that position and breathe deeply until the pain lessens.

For additional mobilization, move your leg back and forth.

Tip: during this runner’s knee exercise, look for painful hardened areas in the front and rear lateral pelvic area by turning slightly toward and away from the wall.

Product

Trigger Box

Seconds

180

Body part

Hips, Thigh

Training Goals

Mobility

Mobilization and stretching exercises for runner’s knee

Have you loosened up your structures? Good. Now we will work on your shortened muscles and muscle imbalances for improved mobility – with targeted stretching and mobilization exercises. It mobilizes the connective tissue, relieves the joints, and supplies the corresponding area with blood. All of your tissue will be smoother and more resistant.

Runner’s knee stretching exercise: stretches your IT band

Start in an upright position and put the SUPER BAND around your foot. Grasp the band with your hands. Slowly get on your back and place both legs on the floor. Use the SUPER BAND to actively raise the leg as far as possible and let it sink inward.

Use the band to pull your leg further into the stretch and remain in this position.

Tip: for another mobilizing effect, you can gently circle your leg in the end position of the stretch and bend and extend the knee.

Product

Loop Band

Seconds per side

Body part

Hips, Thigh

Training Goals

Recovery, Mobility

Runner’s knee stretching exercise: improves your hip joint mobility

Start on all fours and place the SUPER BAND around the inside of your thigh. Place the band as close to your hip as possible.

Now, bring one leg in front of your body and bend your knee to between 45° and 90° – whichever feels possible for you. Extend your other leg behind your body and press your pelvis on the side of your straight leg toward the floor.

Tip: for a variation of the runner’s knee exercise, you can change the position of your upper body. As you lower yourself forward, you increase the stretch in the hip

Product

Super Band

Seconds per side

Body part

Glutes, Hips

Training Goals

Recovery, Mobility

Activation and strengthening exercises for runner’s knee

An unstable pelvis puts more strain on the iliotibial band on the outside of the thigh. Therefore, in addition to the classic exercises such as squats or lunges, you should also do targeted activation exercises.

Runner’s knee exercise: activates the external hip rotators

Pull the LOOP BAND over your bent legs and position it over your knees. Lie on your side and bend your hips to about 45°.

Raise your top thigh and rotate it outward. Hold the thigh in the final contraction for up to six seconds and return to the starting position.

Tip: when doing this exercise for stabilizing your hip, make sure that the inner edges of your feet stay firmly together. Your pelvis should also not rotate.

Product

Loop Band

Repetitions

Body part

Glutes

Training Goals

Activation, Strength

ITBS exercise: activates your glutes

Start in the supine position and place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Bend your legs and let your arms rest loosely next to your body.

Raise your buttocks off the floor and push your hips up so that your thighs and torso line up. Actively tighten your buttocks and hold the position for five seconds. Slowly lower the buttocks and start the movement again without placing the buttocks completely on the floor.

Tip: the hip extension should come from the buttocks, not the lower back or the back of the thigh.

Product

Loop Band

Repetitions

3 /

Body part

Glutes, Lower back, Thigh

Training Goals

Activation, Strength