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Runner's Knee Exercises

Runner's knee usually occurs when the iliotibial band rubs over the end of the thigh bone just above the knee joint. The pressure that is created causes an inflammatory reaction. Too rapid an increase in running time and/or distance and weak gluteal and hip muscles are usually the cause of this problem.

The following exercises work well to reduce the amount of tension in the knee area.

Foam Rolling - Outer Quadriceps - Self Massage

Lie on your side with your right thigh on the BLACKROLL® (PRO) or BLACKROLL® SLIM and support yourself with your right arm and left leg. (see photo) Slowly push yourself back and forth over the roller. Use your arms and the bent supporting leg to control the movement. Stay on the pain points for about 15 seconds. Change sides and roll for about a minute per side.

Blackroll foam rolling - outer quadriceps - self-massage

Foam Rolling - Front Quadriceps - Self Massage

Lie on your stomach with your thigh on the BLACKROLL® (PRO) or BLACKROLL® SLIM and support yourself with your arms. Bend the other leg and slowly push back and forth over the roller. Treat the entire front of the thigh by rotating the legs. Stay on the pain points for about 15 seconds. Roll out the thigh for about a minute and then switch sides.

Tip: you can also do this exercise with both legs at the same time.

Loop Bands - Pelvic Bridge - muscle strengthening

Lie on your back and place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Bend your legs and let your arms rest loosely next to your body. Lift your buttocks off the ground and push your hips up so that your thighs and upper body are one line. Actively contract your buttocks and hold this position for 5 seconds. Slowly lower your buttocks and start the movement again without letting your buttocks rest completely on the floor. Repeat this movement 10 to 15 times.

Loop Bands - Pelvic Bridge - Muscle Strengthening - Runner's Knee

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