The biggest lie they tell you:
Running destroys your knees.
Here are 13 simple exercises to bulletproof your knees (and stay running for life):
Running destroys your knees.
Here are 13 simple exercises to bulletproof your knees (and stay running for life):
🔷 Quad Set
• Contract quad muscle
• Hold for about 10 seconds
• Contract quad muscle
• Hold for about 10 seconds
🔷 Straight Leg Raise
• Contract quad muscle
• Raise leg up about 1 foot high
• Contract quad muscle
• Raise leg up about 1 foot high
🔷 Short Arc Quads
• Use foam roller (or rolled up towels or pillow) under knees
• Back of the knee stays in contact with the foam roller
• Raise leg up and down
• Use foam roller (or rolled up towels or pillow) under knees
• Back of the knee stays in contact with the foam roller
• Raise leg up and down
🔷 Long Arc Quads
• Similar to short arc quads but sitting on bench
• Straighten leg out through a greater range of motion
• Similar to short arc quads but sitting on bench
• Straighten leg out through a greater range of motion
🔷 Hip Abduction (Lying Down)
• Lie on your side, bending bottom leg at the knee
• Raise top leg up and down (leading with heel)
• Lie on your side, bending bottom leg at the knee
• Raise top leg up and down (leading with heel)
🔷 Hip Abduction (Standing Up)
• Stand on one leg (use a prop to stay steady)
• Move floating leg outward (contract glutes)
• Stand on one leg (use a prop to stay steady)
• Move floating leg outward (contract glutes)
🔷 Walk Backward
• Perform in a safe place (don't crash)
• Can progress to jogging backward
• Perform in a safe place (don't crash)
• Can progress to jogging backward
🔷 Hamstring Curls (Standing Up)
• Stand on one leg (hold onto something if needed)
• Bend floating leg backward (bring heel toward butt)
• Stand on one leg (hold onto something if needed)
• Bend floating leg backward (bring heel toward butt)
🔷 Bridge
• Lie down with knees bent
• Raise hips up off ground (contract glutes)
• Lie down with knees bent
• Raise hips up off ground (contract glutes)
🔷 Calf Raises
• Rise high up onto toes
• Hold onto something if needed
• Rise high up onto toes
• Hold onto something if needed
🔷 Tib Raises
• Lean back against a wall
• Keep heels in contact with the ground
• Pull toes up towards you
• Lean back against a wall
• Keep heels in contact with the ground
• Pull toes up towards you
🔷 Side Squat
• Step out sideways and sink down into a squat
• Step out sideways and sink down into a squat
🔷 Squat
• Go down as far as comfortable
• If you can only do a half squat, that's okay
• Go down as far as comfortable
• If you can only do a half squat, that's okay
Perform each exercise 1-3x/week
1-3 sets per exercise
5-30 reps per set
Add sets, reps, and weight as you get stronger
1-3 sets per exercise
5-30 reps per set
Add sets, reps, and weight as you get stronger
Thanks for reading my thread.
Next week I'll share next level exercise to kill your knee pain.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it.
Next week I'll share next level exercise to kill your knee pain.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it.
If you want to crush your running goals and get in the best mental and physical shape of your life, The Next Level is for you:
• Goal setting
• Training protocols
• Habit development
Join for free here:
singhcredible.com
• Goal setting
• Training protocols
• Habit development
Join for free here:
singhcredible.com
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