Knee pain? try these exercises
Any runner or runner can confirm that his iliotibial belt, a thick band of tissue that runs from the hip to the knee and shin, on the outer side of each leg, should not be ignored. If we overload this area, the iliotibial belt syndrome can be generated, which manifests as pain on the outside of the knee and can complicate or prevent your running training, for example, normally.
Whether you are suffering the symptoms of this syndrome, or simply want to prevent that pain, there are certain specific exercises that can assist in calming the pain and hold the iliotibial headband in a proper state. These stretches and exercises focus on relaxing this area and strengthening quadriceps, hips and buttocks, with the intention of ensuring that you should never skip your training for a long time because of the iliotibial belt syndrome.
If you experience knee pain related to this syndrome, remember to put ice on the area until the swelling goes down, rest, and skip any exercises you can’t do because they cause more pain in your knees.
Buttocks in foaming roller
When the iliotibial strap is tightened, it can pull on the knee causing it to move out of alignment, causing pain and also inflammation in the joint.
- Standing on your side, as if you were making a side iron, put the foam roller on the outer thigh squeeze, just under your hip.
- Place your upper arm on your hip and use your upper leg as a support to gain stability. The roller should be under the thigh, stopping just above the knee when making the movements. Do it slowly and don’t roll over the knee joint. Keep your leg from underneath raised, or lower it to the ground if you can. There is a high chance that this movement will be painful, and if it is, it is a sign that you really need to do so.
- If you find a particularly sensitive point in the path of motion, try rolling face forward and face back to calm this point.
- Do the exercise within thirty-sixty seconds and then switch sides.
Stretching with pCrossed iernas
You’ll feel this stretch in your thighs and calves.
- Stand in front of a wall, a little closer to the distance between it and your outstretched arms.
- Put your left leg one step forward and your right, face back, holding your feet parallel.
- Bend your left knee and press with your right heel.
- Hold the situation for twenty-thirty seconds and change your leg.
- Standing, with legs together, back straight and arms at your sides, pass your right leg behind your left, making sure that both feet are facing forward. He puts his hands on his hips.
- Slowly push your hips face to right, forming a “C” with the left side of your body. You can raise your right arm above and face your left.
- Hold the situation for one-thirty seconds, feeling it pull your right thigh. And change sides.
Elevation of leg with foot face in
The clam focuses on the middle gluteus and helps gain control in the hip.
- Start lying on the left side. Bend your knees and hips to a 45º angle curve. Puts the pelvis away from the head so that the waist does not touch the floor. Keep the situation neutral throughout the exercise.
- Lift the top of the knee face up, holding the heels together. Return to the initial situation, ensuring that neither the log nor the pelvis is moving.
- Repeat for thirty seconds or one minute, then change sides.
Elevation of hips to one leg
This is a mixture of squat and lateral step. It’s a great way to strengthen the iliotibial strap.
- Place a resistance band near your legs, slightly below your knees. Start with a low resistance band and as you go, switch to higher resistance bands.
- Start with your feet as wide apart as your hips. Contracts abdominals and buttocks.
- As if you were squatting, stay in a medium situation (neither standing nor squatting), with your knees bent. Move your face to the right with small steps: bring your left leg closer to the right, holding enough distance so that the band does not slide over your legs and fall. Concentrate on holding the pelvis straight and prevent the body from swaying when walking face one side.
- Take one step to the right, and then repeat the same thing, but face the left. Repeat three series.
- Then do the same, but take one step forward, holding the band in place and without changing the posture. Then do the same thing, more face back, other times. Concentrate on holding your feet at a distance akin to that of your shoulders. And don’t swing or lose your stability in body and, primarily, pelvis. Make three complete series.
This stride or lunge variation is another exercise that primarily works the middle gluteus.
- Take two dumbbells, and stand with your feet and knees together.
- Take a long step with your right foot, face right, face down the ground.
- Make sure your right knee doesn’t extend to the bottom of your toes, and keep your left leg partially relaxed.
- Push hard by pressing on the ground with the right foot, emphasizing the heel, and regain the initial situation.
- Make three series of one-fifteen reiterations on each side.
Sitting on a wall with one leg
The traditional wall squat is a huge way to strengthen the quadriceps. And this variation also helps to recognize and work on imbalances in the body. Start with both legs on the floor and work towards making this variation to one leg the moment you feel stronger.
- Stand with your back against the wall, and put your feet in front of a distance of about 2 feet.
- Bend your knees and slide down the wall with your back until your knees form a 90° angle. The knees should be aligned with the ankles, so you may need to separate the feet a little further from the wall, to achieve proper alignment. The thighs must remain parallel.
- Involving the core, extend the left leg and hold the situation for one second.
- Repeat moulting the leg for one minute with each one.
And if you have doubts with any exercise or you want to ask a question, leave your comment below!