Tag Archives: injuries

Exercises for Strengthening the Knee Area

I’ve been doing leg extensions, lunges and squats as recommended by a few people for my knee pain. It’s definitely feeling better. These are typically the exercises I groan at because they burn so much. Someone once told me, the exercises you really don’t want to do are most likely the ones your body needs. Well…I guess they are right, at least in my case.

What was explained to me was, the muscles near my knee are not as strong as they could be. So I need to strengthen them, so the patella won’t track out of alignment.

Here’s an article I found on Runners World.
Below you’ll find images showing what the exercises look like and muscles they work out.

Lunges can be done with or without weights, standing in place, or walking.

Lunges work out the quads, calves and hamstrings and glutes.

Squats also can be done with or without weights.

They work out the glutes, hamstrings, calves and quads.

Leg extensions are weight lifting workout and comes in different variants depending on the machine.
 Leg extensions work out your quads.

Note: This info is based on information that was shared with me by others, and the images were found online.  Just an FYI! :)

Race for the Cure 5K

This morning was the Susan G. Komen Race for the Cure, a non-competitive 5K run.  My personal goal was to finish between 30-40 minutes. We ended up crossing the finish line right at 35 minutes. I know I could have finished sooner. There were so many people and families, that first 1/2 mile was more like getting out of peoples’ way (nicely) and just moving with the flow of the large group (moving very slowly).  All all in it was a good run.

Here is Natalie and I  just as we finished and were breaking for water and trying to get signal on our phones.    I think I found my a new event/expo buddy.  I love free stuff! (who doesn’t?) But Natalie was just as excited as I was to finish the race so we can get a swag bag and fill it up with all the sponsored items.

We both got our fix of freebies. Items included fruit, protein bars, flavored water, pens, magnets, a cool fuschia scarf or bandana (not sure..but it’s cool) some yogurt, Jamba Juice, band-aids, etc.  It was fun! Natalie was a great running partner too. We actually have never ran together, but I think we’ll do it again.

All smiles after we filled our bag with schwag.  

I just need to nurse my knee now. I have that oh-so common knee pain, around my patella area. One of the therapists at the gym said I need to strengthen the muscles around my knee. He recommended leg extensions, lunges and squats. I usually feel the knee pain when I do longer runs or when I run on pavement. Today I felt it right as I hit the the 2.5 mile mark. That last 1/2 mile was pretty painful.  Still debating whether or not I’m going to the gym tomorrow. I’ll see how the day goes.  The next race is in 3 weeks, another 5K, then a 10K in 4 weeks. I really need to take care and strengthen my knee. I’ll keep ya posted on if the recommended exercises work.

IT Band Syndrome

I’ve had this pain in my leg/butt area for a few days now. It began very lightly during a run a few days ago. The pain was a combination of feeling like my leg itself was out of place and that my muscles were all knotted. I couldn’t decide if I wanted to see a chiropractor or a massage therapist.

I ended up finding out I had a common running injury called IT Band Syndrome.

Iliotibial Band Syndrome, or ITBS, is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint.  (About.com)

For the Wikipedia definition click here

There are several running habits that can lead to IT Band Syndrome, that I’m not going to bore you with.  But if you are experiencing pain similar to what I described and in the areas in the image, don’t hesitate to get it checked out professionally. It can get worse and lead to other injuries – possibly putting you out from any type of physical activity for a while.

I was told to do stretches and use to use the foam roller. Lucky for me I already had a foam roller, and I have the wonderful WorldWideWeb to search for stretches.

Here is an image of a foam roller exercise:

You can order a foam roller online or from a sporting goods store.  Even Target or Walmart might have them.

Here is a short clip of some IT Band stretches

I hope this info was helpful to you! The foam roller really does work. I’ll admit that it’s kind of painful, but its the good pain. Your working out the knots.

Just a few things:

  • Take care of yourself. If your feeling pain or aches find out what it is before it progresses.
  • Stretch. Stretch. Stretch.
  • Ask Questions. Other runners, shoe store staff, your doctor, trainers at the gym, etc.
  • Use the internet. Look things up, shop, watch video clips, discussion boards etc.