Tag Archives: Strengthening Exercise

Knee Joint Strengthening Exercise Video

Knee injury is another common running injury. Knee injuries while running are usually caused by increasing the intensity or duration of running too quickly.

A knee injury could be a knee tendonitis or just a muscle train. Moderate knee injuries can heal by themselves but when the knee injury is serious, it is important to see a physician.

Treatment of knee injury involves exercises to strengthen the muscles that support the knee. The following video demonstrates knee joint and muscle strengthening exercises.

 

Calf Strengthening Exercise

The calf muscle is part of the group of muscles that are used during running. Other muscles used during running are the quads, hamstring and the shin.

A strong calf muscles will help a runner run faster and minimize the risk of injury.

The following video shows calf strengthening exercise that a runner can do to develop strong calf muscles.

Ankle Pain When Running : Cause & Treatment

If your ankle reels in pain when running you are likely suffering from a sprained or twisted ankle.

Causes of Ankle Injuries

Ankle injuries are caused by running on an even surface e.g. trails and also poor landing.

Treatment of Ankle Pain Injury

Though ankle pain injury is often associated with swelling of the surrounding tissues, there have been instances in which there is no swelling.

If the ankle injury is swollen and you can’t even walk comfortably there is need to seek medical attention. Ankle injury with no swelling may indicate that the ankle injury is not severe and a home treatment of rest and avoiding activities that may cause will work.

You may also try this ankle strengthening exercise.

Ankle Sprain Exercise Video Demo : Ankle Strengthening Exercise

Recovery time of an ankle sprain injury depends on the amount of physical therapy you receive. Physical therapy and exercise helps to lessen the swelling and pain as well as strengthening up the muscles in your ankle.

The following you tube video demonstrates Ankle sprain exercise technique that you can incorporate as part of your physical therapy.

Three Hip Flexor Strengthening Exercises

There is a link between a runners knee pain and weak knees. In an article in runners world magazine two runners who suffered chronic knee pain recovered after they were put on a program of hip strengthening exercises.

Reed Ferber Hip Strengthening Exercise.

The article has a program demonstration by Reed Ferber, Ph. D., director of the University of Calgary’s Running Injury Clinic. He recommends doing them daily after you run. Start with one set of 10 reps and gradually increase sets so that you’re doing three sets of 10 by your fourth day. You should see improvement in two weeks. If you don’t, Ferber says to see a doctor because the cause of your injury may lie elsewhere.

See and read the technique at this article @Runners World.

Check out this video demonstration of Hip Strengthening exercise