A simple 4-step plan to strengthen your knees for running, by a physical therapist
- Knee pain during or after running is common but you shouldn't just push through it.
- Strengthening the muscles supporting the knees can help.
Knee pain during or after running is common — every time your foot hits the ground, some of the impact is absorbed by your joints.
You shouldn't just push through knee pain because this can lead to worse problems down the line, experts previously told Insider.
Instead, look at your running style, ensure you're wearing the right shoes, and work on strengthening your muscles to support your joints.
To help with the strengthening element of preventing and easing knee pain, physical therapist Dr. Scott Carlin shared a simple four-week workout program on Twitter.
It features four exercises designed to be performed twice a week for four weeks. The program uses progressive overload — this means gradually increasing the sets, reps, or weight in a workout and is crucial for building strength and making progress.
Dr. Carlin's 4-week plan to strengthen knees for running
Week 1: 2 x 5 reps on each leg
Week 2: 3 x 5 reps on each leg
Week 3: 4 x 5 reps on each leg
Week 4: 5 x 5 reps on each leg
Week 1: 2 x 10 reps on each leg
Week 2: 3 x 10 reps on each leg
Week 3: 3 x 12 reps on each leg
Week 4: 2 x 12 reps on each leg, 1 x as many you can do (max reps)
You can make this harder by holding a weight, Dr. Carlin said.
3) Single leg stance hip abduction using a short-loop resistance band:
Week 1: 2 x 10 reps on each leg
Week 2: 3 x 10 reps on each leg
Week 3: 3 x 12 reps on each leg
Week 4: 2 x 12 reps on each leg, 1x max reps
Challenge yourself more by using a stronger band.
4): Step-ups, starting with two sets of eight on each leg. You can make this harder by holding heavier weights or make it easier by using a smaller step, Dr. Carlin said.
Week 1: 2 x 8 reps on each leg
Week 2: 3 x 8 reps on each leg
Week 3: 3 x 10 reps on each leg
Week 4: 2 x 10 reps on each leg, 1x max reps