Build a Better Knee
Key exercises to get (and stay) pain-free.
The same
training philosophy applies whether you're recovering from a knee injury
or trying to prevent one. Ideally, your off-road workout should include
stretching and strengthening–stretching to keep the IT band
from causing friction, and strengthening your hip abductors and glutes
to keep you stable. Stability will help you avoid IT band syndrome and patellofemoral pain syndrome.
Stretches: IT BandLean into each stretch for 15 to 20 seconds, then switch sides.
Wall Banger:
Stand with your right side about six to 12 inches from a wall. Squat
and lean your upper body to the left until your right hip touches the
wall. "It stretches the IT band and strengthens the glutes," says Nancy
Cummings, Ed.D., assistant professor at Florida Southern College.
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