Stretching.. Check! Mechanics.. Check! Alignment adjustments.. Check! Time off.. Check!
Have you done everything under the sun to cure yourself of the knee pain you are experiencing? You may have thought so, but we have one more suggestion for you to try.
One of the muscle groups likely to blame if you have runner’s knee, are your GLUTES. Researchers found that in people with knee pain, butt muscles didn’t fire properly while running or walking up and down stairs, which may place greater stress on the knee.
Try the following exercise series to strengthen those weak hip muscles and hopefully cure yourself of knee pain. Find the following videos in the “Hips and Knees” section of our exercise video library on our website or on our YouTube page – SportsCarePT
Perform in the following order:
- Side lying clam or side lying clam in neutral
- Side lying clam with resistance or side lying clam in neutral with resistance
- Closed chain clam
- Closed chain clam with resistance
- Bridge with single leg clam
Beginning with the first clam, perform each exercise 2-3 times a week for 6 weeks. Start with 2 sets of 8 repetitions, adding 1-2 repetitions a week. If after 6 weeks you can comfortably complete the exercise with good mechanics, advance to the next exercise in the series following the progression outlined above.
Things to think about:
- Keep head, neck and back in a neutral position.
- Activate and maintain core stability throughout entire exercise.
- Do not rotate hips or extend the spine during exercise. If needed, perform the exercise with your back against a wall until you can maintain control.
- Knees are bent to 45 degrees in the side lying clam.
- Knees are bent to 90 degrees in the side lying clam in neutral, closed chain clam, and the bridge single leg clam.
- Keep heels together.