Strengthening the knee so it won't hurt during step?

[alison13]

Hi Cathe,

What can a person do to strengthen their knees so they can do step or run without pain? I had done your videos about 10 years ago, and had knee pain and also when I run. I have been using the elliptical cycle with no problem and then when I went running outside just 1 mile, my knees were really aching afterwards and all the next day. Do you have any suggestions?

Thanks in advance!
Alison

 

[Author]

Am not Cathe, obviously. But I can tell you what worked for me. My chiropractor gives me massage on my knees -- doesn't do any adjustments there, just massage -- and the pain has gone away. I used to even wear a knee guard, but not anymore. The massage has been great.

 

[kathryn]

Another thing: your anatomy may not be suited for running because of misallignment. Sometimes, it can help to get custom orthotics (which help allign the body from the feet up).

I'm obviously not Cathe, but I've dealt with knee problems ever since I took up (for a very short time) jogging 30 years ago. The best advice I can give is to get a consultation from a physical therapist and/or sports medicine doctor. They can tell you whether your problem may be an easy fix or not, and give you exercises to help your specific problem (often a problem of muscle imbalances).

Also, if you run/do step too often, or try to advance too quickly, you run a higher risk of causing or aggravating problems.

 

[normandy]

In addition to the above suggestions, a book/DVD that helped a lot of people run with no knee pain is "Chi Running." You can go to their website, and also the book is at Borders and other stores.

What also helped my knee pain is lying on the floor with ankle weights, one leg bent and the other straight, and lifting the straight leg slowly up and down, 2 sets of 8 or 10, which builds up the quads. Also balance that with hamstring strengthening exercises.

 

[netsnotes]

Annette Bethel

Thanks for the idea about exercising the knee. My left knee usually lets me know when it is fixin' to rain (old cheerleadering/ballet injury) but yesterday, my right knee was in massive pain. I put ice on it. Today I do feel better, but stepping and treadmill, ain't happen' today until I rest for another day. I'll try that exercise out! Thanks again about the idea!