Good knee exercises/stretches?

Stop running on concrete... it's the worse thing you can do to your legs...!!!!

 

And what if you can't? Not everywhere has decent sized parks.

 

Doing ATG Squats, Heavy weight low reps should build bone mass.

 

i run on concrete as well. my gym is in the lower class city so we run the streets. i usually run in my wrestling shoes but also have some reebok basketball shoes. never had any soreness but i really stretch before i run. hard to explain them over the net but i really focus on the legs.

 

Take it easy with the running for a while, give your body some good resting time to heal.

 

What are ATG squats? Or are you saying squats are the atg exercise for knees...?

 

Arse to ground.

 

Holy **** 2007

 

Most injured knees are brought on by the eyes altering Gait from the Hips. Im not a big believer in it, but Pose running can be of benerfit as regards Posture in this particular case

 

Body weight squats work WONDERS on knees. Just feet shoulder width apart, hands up, and squat down slowly and come up. Don't bounce.

Also skipping sideways. This builds up the thigh muscles that are rarely if ever worked.

 

Second that, also do not drop your hips below knees when squatting, at least while you're having knee pain (so no ATG squats for now). On your way up, keep back straight, squeeze glutes, drive through heels, and avoid feet and knees collapsing in (i.e. keep good form).
Also, side planks will augment the side skips very nicely - this will help build up hip abductors that keep your pelvis level when you run.

As a side note - running on concrete was only shown to be a problem for women (when accounted for more than 2/3 of the weekly mileage).

 

http://www.sparkpeople.com/resource/fitness_articles.asp?id=363

 

deep squats
sled drags in any direction

 

Where do your knees hurt?

It's unlikely to be caused just by repeat bashing on the hard road, it's more likely you have muscle inbalance or tightness (which the road doesn't help) e.g. outside of your knee it's probably IT band tightness, if it's below the knee cap it could be multiple areas of tightness from hams to hips.

Also how old are you? If you're still growing it could be something different altogether.

Doh, just wrote this and saw the thread started in 2007. Oh well....