My Achy Knees

My Achy Knees
By: Anna Renderer

FAQ: My knees have been achy and stiff lately. I feel them tighten up during
my runs and some days it’s very painful to run at all. What can I do to help
my knees feel better?

Anna’s Answer: The knees take a large amount of impact from running and much more stress is placed on the knees if a runner has poor biomechanics. Poor biomechanics during running comes from tightness and strength imbalances of the muscles. It is very important to focus on the following techniques to help improve your biomechanics and therefore take unnecessary stress off the knees and decrease the post run aches and pains.
Before Running: If your knees have been achy and painful it is important to foam roll before and after a run.
1. Foam Roll: Focus mostly on the Piriformis, IT Band, Quadriceps, and Calves. If you are unsure of how to foam roll these specific muscles, you can search on YouTube for a preview.

After Running:
1. Stretch: Focus mostly on your Quadriceps, Hamstrings, Calves, and Piriformis. Stretches include: (Standing/Lying Quad Extension, Standing Hamstring Extension, Calf Extensions, Pigeon Pose). These stretches can be found easily in any stretching guide.
2. Foam Roll:  Focus mostly on the Piriformis, IT Band, Quadriceps and Calves.
3. Ice: If your knees are achy after a run or workout, it’s great to throw a bag of ice on those knees for 20 minutes to decrease inflammation.

If you feel no improvements after one month of following these recommendations, see a physical therapist for more specific exercises and stretches based on your individual needs. Do not wait and allow things to get worse.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock ‘n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.