Relieve Sore Knees

Exercise scientists have discovered a link between weak hips and that all-too-common knee agony known as patellofemoral pain syndrome (PFPS), which aggravates the front of the knee. Weak hip muscles cause a runner’s form to slightly disintegrate – the hips can’t adequately control the motion of the legs. This places unhealthy stress on the knee.

These four exercises, done three times a week, help prevent and treat PFPS. Watch the video at the bottom of the article for more demonstrations on how to complete the exercises.

Forward Lunge

• Stand with shoulders relaxed and back.
• Step forwards onto one heel, then your whole foot.
• Do not lean side-ways.
• End with the knee above the midfoot and the thigh parallel to the ground.
• Return to start; repeat 10 times on both legs.

Side Plank

• Lie on one side and prop up your torso with your elbow.
• Press your feet into the floor, and slowly lift your hips up towards the ceiling. (If it’s too difficult to balance, try the move with bent legs.)
• Hold for 15 to 20 seconds, and then switch sides.

Single-Leg Bridge

• Lie on your back with knees bent.
• Squeeze your glutes while lifting your hips.
• Once you have your balance, rest one ankle on top of the other knee.
• Hold for five or more seconds; repeat five times on both legs.

Reverse Step-Up

• Stand, facing forwards, in front of a 20cm-high step.
• Step backwards onto the step, setting only one foot down.
• Don’t let the knee turn in.
• Balance, then return to start. Repeat 10 times on both legs.