Bayshore Runners: Time to Get Your Knees Back

If you were one of the thousands that ran Bayshore, well done.

Regardless of the distance you chose, it’s time to take care of those aching, cracking knees of yours.

Whether you’re training for your first 5K this summer or just love a quiet, woodsy stroll, your knees take the brunt of the abuse.

If you find yours aren’t as spry as they used to be, there is a likely culprit: weak, unstable hips.

Studies link poor strength in the hip stabilizer muscles to patellofemoral pain syndrome or “runner’s knee” – that painful feeling you get going downstairs, squatting, or jumping.

So, are your hips weak? To find out, try these two tests:

*Test 1: The Glute Bridge
Move into bridge pose. Slowly lift up one leg, put it down, and then lift up the other.

If you do hip strength exercises often, you will notice the pelvis barely move when you lift up one leg.

For those with hip strength deficits, there will be a marked “dip,” with the pelvis tilting down on the unsupported side. Have a friend confirm if this dip is happening.

Test 2: Single Leg Squats
Simply do five or 10 single-leg squats, being sure to keep your torso upright and your knee about even with your toes.

While you are doing these squats, glance down at your bent, standing knee. Is it pointing straight ahead, or is it buckled or rotated inward?

If your hip stabilizers are weak, these will be difficult to do without allowing your knee to wobble around or buckle inward.

If you’ve got weak hip stabilizers, know that a single Modus45 workout targets these muscles through floor and barre work.

Why? Because like many of you, I love to walk and run and hope to continue lacing up for years to come.
And like many of you, I face the occasional aches and pains.

Hobbling around years before my time, though? Definitely not on the game plan …
for now, at least.