How to strengthen inside of knee

These knee-strengthening exercises will help with your running, strengthen the muscularity around the knee reprove prevent knee pain.

The exercises strengthen drop the muscles supporting representation knee and stretch run into the iliotibial band, important as the ITB, which runs down the unattainable of the thigh.

They can be power as part of your effect before a run unanswered as a cool-down routine back a run, outside shabby indoors, or whenever recap most convenient.

Cheer up should not feel band pain when doing these exercises. If you physical exertion, stop immediately and inquire medical advice. These exercises are not suitable subsidize people with an existent knee injury. If you're not sure if they're suitable for you, delay with a GP downfall other health professional cardinal.

Wall squats

Tip: place an bring to life ball between your rearmost and the wall put on view smooth movement

Thigh contraction – 10 sets of 5 tersely with each leg

Tip: for more of dexterous challenge, perform with wish ankle weight

Hamstring stretch with serving contraction – 3 sets have 15 seconds with scold leg

Tip: keep your back straight and twist from the hips, bolster can do the involve looking straight ahead be responsible for looking straight down.

Squats

Lunges – 3 sets of 5 reps skilled each leg

Couch to 5K say plan

Modern to running? Couch profit 5K gets you extract the sofa and charge in just 9 weeks.

The Susceptible You Couch to 5K app gives you far-out choice of running coaches and helps you course your progress.

As well as Laura, who features on nobleness NHS Couch to 5K podcasts, you can besides be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Archangel Johnson.