Runner's knee, anterior knee discomfort, or Patellofemoral discomfort Syndrome (PFPS) are all terms used to describe the same ailment. This is the most frequent running injury, affecting 19–30% of female runners and 1–25% of male runners, according to a recent review. The major symptom is under the kneecap, which is first minor and only felt during running but becomes more severe and more noticeable between runs if left untreated. Let's learn about the best workouts for knee discomfort in this article.
What is a runner’s knee?
A runner's knee can affect novice, moderate, and experienced runners.
The structure of the knee cap is unaffected by a runner's knee. Instead, it's how your knee's muscles work on a regular basis.
Knee injuries occur when you take a step and flex your knees.
If your mechanics are out of rhythm, you can also experience greater pain.
It also results in groyne discomfort in addition to kneecap pain. The front of the knee often hurts behind or at the kneecap.
Knee pain reduction exercise
Double Knee To Chest:- As you begin, start on your back with your legs extended. Bring your knees together while placing your hands below the region of each knee on top of your shin. Another location to rest your hands is on the backs of your thighs. After 10 seconds, raise your knees to your chest and then go back to your starting position.
Step-Up With Dumbbells And Knee Drive:- With your feet hip-width apart, stand facing a bench, step, or box. Hold a dumbbell with your right hand. Strike your left leg at a 90-degree angle towards your chest as you ascend the box. Make a fresh start. Sync. Change sides.
Clamshell-shaped forearm side planks:- Your left arm should be on the floor with your left hand on your hip. Place your left side down. Make sure the hips are inclined 45 degrees and that both knees are bent 90 degrees. The feet, knees, and hips ought to be piled on top of one another. Lift your hips as high as you can to form a straight line from your shoulders to your hips in order to perform a modified side plank. Keep your upper leg (right) bent as you lift it, then swivel your hip to elevate your right knee towards the ceiling. It's crucial to use your glutes. Lowering the leg back down should maintain the plank posture. Keep saying it. Alternate sides after that.
Knee Adduction:- Put one foot in front of the chair and the other behind it. Your leg should be straight and pressed firmly on the chair's base. After 10 seconds, place the leg back on the floor.
Final words:-
These exercises are among the greatest for treating knee pain, according to Dr. Kunal, who runs the best orthopaedic hospital in Mumbai. However, go to the hospital right away to learn more if you've been having any problems.