Experienced discomfort in hips and knees during running? Try these two trainer-endorsed techniques for relief.

Experienced discomfort in hips and knees during running? Try these two trainer-endorsed techniques for relief.

Sure thing! Here's a revised version of the article:

Cripple my knees and hips while running? Not on my watch! After taking part in a recent running challenge, I discovered that my body was aching during every session. Being a mom, I've traded my running shoes for strength workouts at home - no need for childcare, amirite?

But knee and hip issues are common woes for runners, largely due to the repetitive and high-impact movements that can wreak havoc if not addressed properly. Causes include improper form, inadequate strength, poor flexibility, and skipping the warm-up.

I turned to NASM-certified personal trainer and Peloton instructor, Jermaine Johnson, to dish out the advice I needed to protect my knees and hips. Here's his game plan:

Flexibility

"Stretching is a must, but it needs to be targeted," Johnson emphasizes. Before lacing up, Johnson suggests dynamic stretches like leg swings, hip circles, and walking lunges to get the juices flowing. Post-run, he advises focusing on the hips, quads, hamstrings, calves, and glutes with static stretches, like the ones I outline below. Aim for 30-60 seconds per stretch and two to three rounds, depending on your flexibility.

Strength Training

To boost running performance and decrease the risk of injury, Johnson recommends embracing a comprehensive approach to fitness. This means focusing on building muscle throughout your body, not just your legs. Johnson suggests exercises like:

• Glute bridges: Strengthens your glutes and engages your core
• Single-leg Romanian deadlifts: Targets your hamstrings and glutes while working one leg at a time
• Step-ups: Works your quads, glutes, and calves while increasing your balance and stability
• Bulgarian split squats: Challenges your glutes and quads while building functional strength and improving balance
• Banded lateral walks: Strengthens your glutes and supports your knees
• Controlled bilateral squats: Builds lower-body strength and engages your core
• Planks: Improves your core and posture, alleviating stress on your hips and knees
• Dead bugs: Strengthens your core and improves stability
• Controlled rotational work: Works your core and promotes better running efficiency

Strength workouts should be done two to three times a week for 20-30 minutes. Don't forget to pencil in core exercises!

Gradually working your way up in your runs, avoiding run-too-much-too-soon syndrome, is also crucial. For beginners or runners returning from a break, Johnson suggests starting with shorter runs or even run-walk intervals. Maintaining a safe weekly increase of around 10% will help avoid injury. Lastly, remember the importance of taking recovery days.

My Experience

Adopting Johnson's dynamic stretches to my warm-up and static cool-down was a game-changer. I'd previously skipped the warm-up completely and performed a paltry token 2-minute stretch after each run.

Just a week of this new routine resulted in fewer joint complaints. Noticeably, I was able to run for longer without pain, and even after extended sessions of 45 minutes or more, my knee and hip issues were milder than before. Adding running-focused strength training to my routine also helped greatly, reducing knee and hip pain significantly. I did each exercise for three sets of 12 reps twice a week (aiming for three if my schedule permitted). This improvement has convinced me to stick with this routine whether or not my running commitment remains steady.

Enrichment Data:While the search results do not provide specific stretches and strength training exercises recommended by Jermaine Johnson, NASM-certified trainers generally emphasize targeting exercises that focus on strengthening the muscles around the knees and hips, as well as stretching to improve flexibility and reduce stress on these joints. Here are some exercises and stretches that can help runners:

Stretches:

• Hip Flexor Stretch: Helps to loosen up your hip flexors, which can become tight from running. A resistance band can be used to deepen the stretch.
• Quad Stretch: Stretches your quadriceps by standing with one hand against a wall for balance and lifting one leg behind you, keeping your knee straight.
• Hamstring Stretch: Improves flexibility in your hamstrings by sitting on the floor with your legs straight out in front of you, leaning forward, and reaching for your toes.
• Iliotibial (IT) Band Stretch: Enhances flexibility in your IT band (found along the outside of your thighs) by standing with your feet shoulder-width apart, crossing one foot over the other, and bending your knee.

Strength Training Exercises:

• Squats: Strengthens your quads, glutes, and calves by standing with your feet shoulder-width apart, then lowering your body down until your thighs are parallel to the ground.
• Lunges: Targets your quadriceps, glutes, and calves, as well as your hamstrings and hip flexors, by standing with your feet together, taking a large step forward with one foot, lowering your body, and pushing back to standing.
• Glute Bridges: Strengthens your glutes and engages your core by lying on your back with your knees bent and feet flat on the ground, then lifting your hips up toward the ceiling.
• Calf Raises: Builds strength in your calf muscles by standing on the edge of a step or curb with your heels hanging off, rising up onto your tiptoes, and then lowering back down.

These exercises can help improve stability and strength around the knees and hips, reducing stress and potentially lowering the risk of injury while running. For personalized advice, consulting a NASM-certified trainer, like Jermaine Johnson, would be beneficial. If that sounds like your cup of tea, go for it, fitness enthusiast!

1. The science of health-and-wellness emphasizes that incorporating strength training into workouts can boost running performance and decrease the risk of knee and hip injuries, involving exercises like glute bridges, single-leg Romanian deadlifts, and Bulgarian split squats.
2. In addition to strength training, maintaining flexibility is crucial for runners to avoid joint issues, with dynamic stretches such as leg swings, hip circles, and walking lunges recommended as pre-run warm-ups, followed by static stretches for the hips, quads, hamstrings, calves, and glutes post-run.
3. Strengthening the muscles that support the knees and hips through targeted exercises can help improve stability, flexibility, and reduce stress, with popular exercises including squats, lunges, hip flexor stretches, and hamstring stretches. Engaging in a comprehensive fitness routine, focusing on core exercises and gradual improvement, can further support overall fitness and avoid injury.

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