Keep runner’s knee at bay

Exercises to include in your fitness regimen for stronger and supple knees.

By Author  |  Published: 30th May 2017  11:00 pmUpdated: 31st May 2017  3:45 pm

Just like how every part of our body is important, our knees which bear the burden of our weight are vital too. Remember, a bad knee will not take you far. So, to keep them in a good shape, a few exercises are recommended. Include these workouts in your routine and keep knee pain at bay while strengthening them.

Warm Up

An integral part of every workout routine, warm up is a must. Fitness trainer Amjad says, “Begin by riding a stationary bike for about five minutes, take a two-minute brisk walk and a few wall push-ups.”

Glute Bridge

It’s important to do this exercise correctly, says Amjad. “When you lie on your back, your knees should form a 90-degree angle. It’s important that you tighten your glute every time you lift your back,” he adds. This is the perfect workout to strengthen your back and knees. Complete two sets of 10 repetitions.

Band Walk

For this, you’ll need a resistance band. “As you progress, replace the band with a stronger one,” says Amjad. Loop it around your legs and walk, giving tension to the band. A good 20 steps to both left and right are advisable.

Wall Squats

Also called as wall sits, this is good to workout your upper legs. “Do not bend too low. If you feel pressure or discomfort in your knees, adjust your position,” says the trainer. Holding on for 5-10 seconds for beginners is good enough, but try to increase it, he adds.