How can you use functional training to improve the performance of runners with knee pain?

2 Common symptoms of knee pain in runners

Depending on the cause and severity of your knee pain, you might experience different symptoms. Pain around the knee is a common symptom, and it can be sharp, dull, throbbing, burning, or aching. It can also occur before, during, or after running. Swelling, stiffness, or inflammation of the knee can limit your range of motion, flexibility, or mobility. This swelling can be visible or palpable and can occur immediately or gradually after running. Reduced performance, endurance, or speed is another symptom that could affect your running goals, motivation, or enjoyment. This could mean that it's harder to run as far or as fast as you used to, or you might have to stop or modify your running routine because of the pain.

4 Examples of functional exercises for runners with knee pain

There are many functional exercises that you can do to improve the performance of runners with knee pain. You should warm up before and cool down after each session, and consult your doctor or physical therapist before starting any new exercise program. Squats, lunges, and step-ups are some examples that you can try at home or at the gym, with minimal or no equipment. For squats, stand with your feet shoulder-width apart and toes pointing slightly outward; then lower your hips and bend your knees until your thighs are parallel to the floor. For lunges, stand with your feet hip-width apart, and take a big step forward with one foot before lowering your body until the knee is bent at 90 degrees. Finally, for step-ups, find a sturdy bench or box about knee-high; then step up with one foot and press through the heel to lift your body. You can make these exercises more challenging by holding weights in your hands or adding a jump or twist at the end of each movement. Reporting and documenting the incident will help you inform and reassure the stakeholders, as well as provide valuable insights for improving your cloud security posture.

5 Tips for functional training for runners with knee pain

To get the most out of functional training for runners with knee pain, here are some tips to keep in mind. Start slowly and gradually, listening to your body and stopping or modifying any exercise that causes pain or discomfort. Progress at your own pace, increasing the intensity, frequency, or duration of your sessions as you get stronger and more confident. Focus on quality over quantity, making sure to perform each exercise correctly with good alignment, posture, and breathing. Use a mirror, video, or trainer to check your form and correct any mistakes. To keep things interesting, mix it up by trying different variations, combinations, or modalities of functional training, such as circuit training or HIIT. Experiment with different equipment like bands, balls, or ropes and challenge yourself with different goals like time, distance, or speed. Remember that functional training should be fun and enjoyable as well as effective and beneficial.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?