>Health and Nutrition>"Runner's Knee" = weak inner thigh muscles?
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When I had runner's knee it was due to weak quads, definitely. I did these exercises and they cured it for me:
Standing Leg Lifts
Stand with your back against the wall. Lift one leg up as high as you can with the knee straight. Hold for five seconds, then bend your knee to relax, hold for five seconds. Straighten your leg again, and do five of these before switching to the other leg. Over time, see if you can build up to ten seconds.
Foot Turns (these REALLY helped!)
Lie down or sit in a chair and stretch both legs out, knees straight and feet pointed up toward the knees. Tighten your thigh muscles and turn your feet out as far as you can, holding for ten seconds. Now turn your feet in as far as you can and hold for ten seconds, keeping your thigh muscles tight for the entire exercise. Do three of these sets.
Either sitting or lying down, put one foot on top of the other and pull up with your lower foot as you push down with the upper foot. Hold that for ten seconds, and then switch feet and repeat. Try five sets of these.
I also practice yoga, so I avoided any yoga poses that would strain the knees (kneeling poses, etc; and any squatting poses hurt me, but everyone is different...)...other than that I am no help on what to avoid.
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Don't really think any of these exercises are working mainly your quad.
Squatting and lunging should do what you need for quads, although I am not sure what a "sumo squat" is. Keep things balanced though. Don't just target one muscle group, always do the entire leg.
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May be stress reaction to increased miles. Keep on eye on this.
Also, really get your quads nice and lose pre-run and perhaps throw in running on grass or dirt.
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Get them removed. I can put hinges in for ya.
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I commenced 2 weeks of PT and discovered some pretty good exercises for strengthening both my outer AND inner thighs, plus single leg squats to strengthen my glutes and quads.
For me, the overall strengthening of my hips and thighs, even my hamstrings, has helped.
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