Your Guide to Knee Pain Prevention: Part II. Strengthen, Stretch, Repeat.

photo by deleted.scenes
What, you don’t wear this to work out??

Yesterday I gave you some tips for preventing killer knee pain. As much as I’d love to have a fellow chronic pain sufferer (it gets lonely here in Gimpville), I don’t want any of my uninjured readers to feel the crunch, crunch of cartilage damage. So I hope you really take the suggestions to heart.

As promised, I’ve listed some stretches and exercises that can combat too-tight or weak muscles. Or both. Next time you hit the gym or open road, don’t assume running or biking or ellipticalling (Is that a word? Now it is.) or doing any other cardio workout is enough. Those exercises work muscles, but not every muscle. By strength training them you can make sure you don’t miss any key muscle groups and create imbalances.

QUAD
Strengthen It: Try leg presses. Work one leg at a time to challenge each leg separately. Do three sets of 10 presses on each leg.

HAMSTRINGS
Strengthen It: Do hamstring curls. I wrote all about it here, so check it out.

Stretch It: Lie on your back with one leg stretched out in front of you and another lifted into the air. Loop a towel around the ball of your raised foot, and straighten your leg. (Men should slightly bend the leg.) Pull the towel toward you so you feel a stretch in the back of your thigh. Hold for a count of 30. Repeat three times, then switch legs.

IT BAND
Stretch It: Stand in front of a desk or a table. Place hands on the table for support and stand with right leg in behind of left. Bend at your waist. As you bend your left leg, slide your right leg out to the side, beneath your left leg, and away from your body. Make sure your right knee remains straight and doesn’t go over your toe line. Lean your body to the right, away from your right leg. You should feel a stretch along the outside of the right thigh. Repeat on the left side.

HIP
Strengthen It: Loop a resistance band around your thights. Lay on your left side with legs bent and right leg resting on top of the left. Your head, torso, and thighs should form a straight line. Your calves should be at a 90 degree angle to your thighs. Keeping feet together, raise your right leg like a clam shell until the resistance band tightens. Slowly bring leg back to the start position. Complete two sets of 30 raises, then flip sides and repeat.

Stretch It: Kneel on your right knee. (Put a towel under your knee for extra padding.) Place your left foot in front of you and place your left hand on your left leg for stability. Keeping your abs tight and back muscles straight (don’t bend at the waist), lean forward and place weight on your front leg. You should feel a stretch in your right thigh. Hold for 30 seconds then switch to the other side and repeat.

CALVES
Stretch It: Stand with your right foot in the center of a stair. Hold onto a railing and lightly place your left toe on the stair for balance. Drop your right heel toward the lower step and hold for a count of 30. You should feel a stretch in your calf. Repeat on the left foot. Repeat often.

Whatddya think? Will you incorporate some of these exercises into your regular fitness routine? Do you do any other leg muscle–strengthening moves?