A while back i hurt a muscle next to my right knee while running. What did not help was that after i felt something was wrong, i continued my run and i ran another 4km :roll: Now my leg is all fine and dandy but i dont want to start running again. I did some squats and everything seems perfect. Any suggestions on some good excercises to build my legs and thoughen my knees are appreaciated. And some stretching advice would be great too.
I'm no expert on sports injuries, but this sounds like exactly the type of advice you shouldn't seek on the internet. A knee can be injured in many ways. Exercises to support one type of injury, can really worsen other types. I say, seek ONLY the advice of a doctor/sports-doctor who knows the full details of your injury. Good luck.
My leg is fine. I can say that much. I have been doing crunches for almost week now. Not many at a time but enough to know that my leg is fine. I just dont want to start running again.
Reminds me when I sprained my ankle running...but then continued running for at least another 1-2 more miles right after it happened...my dumbass couldn't walk for the next week, and had to limp around for a month.
If your knee has healed fully, I'd start slow with some bodyweight exercises and go from there. Bodyweight good mornings, bodyweight squats, hip thrusts, leg raises, step ups, and all sorts of lunges (forward, backward, sideward). Don't jerk the movement, keep them slow and controlled, maybe hold on to something incase your knees can't take it at first. If you experience any pain or discomfort, I'd definitely stop immediately. No sense in getting another injury. All those exercises are pretty much what they recommend for runners anyway...so lookup strength training programs specifically designed for runners, I'm sure I must've missed something. And if you don't already do any strength and mobility training...maybe it's time you should.
Ain't that the sad truth. So many injuries come from underestimating the initial one. I underestimated a bruised rib once, made it worse the next week, and couldn't laugh or sneeze without excruciating pain afterwards. And I got a mild concussion once, didn't really register - until I continued sparring days later and realized that even blocked shots were ****ing with me.
