I've had knee pain for three weeks after my first long trail run. I cut down my mileage, yet the irritation persists. I've looked everywhere on the internet for a simple program that strengthens all the different areas; however, I'm inundated with way too many articles that seem incomplete. One may focus on hip mobility (fire hydrants, bird dogs, etc.—essentially, the Myrtl Routine) while others focus on true rehab for injuries that seem like they are completely debilitating (ie. single leg lifts and other low impact work) while even some focus on split squats and the like.
Is there a group of exercises—whether it be 5 or 10—that touches all the bases—hips, quads, posterior chain? I posted a few days ago about deadlifting and found the responses incredibly helpful, but I want a comprehensive strengthening regiment to get rid of the soreness in my knee (in addition to crazy amounts of rolling with a lacrosse ball and foam roller). It's not patellar tendonitis (which is under the knee cap) and it's not ITBS (which is on the side of the knee). My pain is just off the outside of the actual knee cap, so I'm chalking it up to the lovely catch-all of "runner's knee."
Help?
@floathammerholdon | @partners_in_tri
Is there a group of exercises—whether it be 5 or 10—that touches all the bases—hips, quads, posterior chain? I posted a few days ago about deadlifting and found the responses incredibly helpful, but I want a comprehensive strengthening regiment to get rid of the soreness in my knee (in addition to crazy amounts of rolling with a lacrosse ball and foam roller). It's not patellar tendonitis (which is under the knee cap) and it's not ITBS (which is on the side of the knee). My pain is just off the outside of the actual knee cap, so I'm chalking it up to the lovely catch-all of "runner's knee."
Help?
@floathammerholdon | @partners_in_tri