Strengthen Your Knees to Prevent Injury

Did you that women are up to eight times more likely to suffer a severe knee injury than men?? Researchers believe a woman's wider hips place the thighbone at a more extreme angle where it meets the knee, putting strain on the ACL. Female hormones that keep connective tissue flexible may also weaken the knee.

Well a few months back, I was in a running competition with coworkers so was literally running everyday for at least 3 miles and then I participated in the Beach Beast. Needless to say, 3 months of non-stop running then a race in the sand, my knee was shot :( When to the bone and joint doc, had x-rays, an MRI, cortisone shot, etc. It was not fun. Turns out I had a bad inflammatory infection from running so much. On top of that I have early arthritis which was a bummer, but I kind of knew that one was coming... So my doc said I should do exercises and training to strengthen my knees and the muscles around my knees to prevent further injury.

So whether or not you have current knee issues, it's import to strengthen the area if you plan to do some regular running.

Exercises:

• Ball-squeeze squat: Place a ball between your thighs and squeeze. Slowly squat down until your knees are bent 90 degrees or as low as you can. Do three sets of 12 reps.
• Reverse lunge: Take a big step backwards with one leg and lower your body until your rear knee nearly touches the floor. Bring the rear leg forward to return to starting position. Do three sets of eight to 12 reps.
• Lateral Step Up with Kick: Stand with your left side next to a step that's 8-12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step back down and repeat. It strengthens the lateral muscle of the quad to help protect the knee, Cummings says. Do two sets of 12 reps on each side.
• Vertical Jump: Stand with hands at your sides. Slightly bend the knees and jump straight up. Land softly on the balls of your feet with a slight bend in your knees. Repeat 20 times.
• Walking Lunge: Take a full stride forward with your right leg. Drop the back knee down, keeping your torso upright and your front knee over your ankle (you should be able to see your toes). Push off with your left foot and lunge forward with your left leg, repeating the move. Use your quads and outer hip muscles to keep the forward knee from wobbling from side to side. Do three sets of ten repetitions (five per leg), with a one-minute rest between sets.
• Hamstring Lean: Kneel on the floor with your back straight, hands at your sides. Anchor your feet under a couch or other heavy piece of furniture (or have a partner hold them firmly). Keeping your thighs, hips, and back aligned, lean forward as far as possible without bending at the waist. Return to start. Do three sets of ten repetitions, with a one-minute rest between sets.
• Bridge with Leg Lift: Lie on the floor with your knees bent, feet flat on the floor, arms at your sides. Raise your buttocks off the floor until your thighs and back form one straight line, and squeeze. Lift your right foot a few inches off the floor—without letting your hips dip. Lower your right foot and repeat with the left leg. Repeat 30 times per leg.