Are you having a hard time running downhill due to irritability around the knee? Hey guys
its JP and this time we are going to talk about why exercises may help with this as
well as exercises you can incorporate to build resilience around the knee to help with running
downhill. Plenty of you have reached out for exercises to help with knee pain during downhill
running, so I figured I'd just make a video to address this! First, let's go over why
you may feel good when running on level surfaces, but when it comes to going downhill, you may
feel some discomfort in the knees. Now, to be completely honest, this can get pretty
complex as there can be multiple variables to think about, but let's keep it simple here
with the most common possible reason. One reason could be due to limited tolerance to
loads applied to the knee region. Why I bring this is up is because when running downhill,
increased forces are distributed toward the knee when compared to running on level surfaces.
This may be why some people feel good when running on level surfaces and possibly even
uphill, but when going downhill, they may start to feel the discomfort here.
Now, just because you may have discomfort when running downhill does not mean this will
never change. The good news is that your body ADAPTS! You can approach this similar to how
you get to lifting heavier weights. Just like you can incorporate a gradual progression
of lifting weights over time to get stronger, you can incorporate gradual, progressive loading
around the knee. By doing so, this may build the resilience and capacity of your knees
to handle forces involved with running downhill.
Now, that we went over that, here are some knee exercises you can try to do this. The
first exercise I will go over is the Step Up and Over. As you notice when running downhill,
one of the major roles of the quads is to prevent the leg from collapsing and controlling
the descent as you go down the hill. In a similar manner, during this exercise, this
variation emphasizes the descending portion after the step up. This works on quad strength
and eccentric control, which is how this region primarily works as you run. Also if the focus
is working on the knee region, try to maintain a tall torso and try not to lean forward.
You can also modify difficulty by adjusting height of step or utilizing weights.
The second exercise I will go over is the Bulgarian Split Squat. Remember that I was
talking about building capacity and strength in the knee and the muscles around it. You
can simply do this through squats; however, if there is only one knee that has discomfort,
this is a great exercise to incorporate. Remember that these muscles need to be challenged,
so if they are not challenged hard enough, try to rely less on the back leg as it should
only be for balance and support and you can incorporate holding heavier weights in each
hand. Also, similar to the last exercise, try to keep a tall torso to bias the knee.
However, if there is too much discomfort you can also lean forward and they may make the
exercise more tolerable.
The last exercise I will go over here is the Lateral Step Tap. Running involves forward
or backward forces...as well as side to side forces. The intention for this one is more
along the latter. This one involves loading directed toward the lateral knee, which works
the muscles around the knee and hip to control for this. Similar to the step up and over,
try to keep a tall torso and difficulty can be adjusted through modifying the step or
usage of external weights. One other thing to note with this one is to really watch the
front of the body, so I suggest doing it in front of the mirror. To really develop control
along the leg, try to keep the knee from passing the 2nd toe and keep the hips level.
And these are some exercises you can try around the knee. Remember that running is a multi
muscle activity, so working on other leg muscle groups can be helpful as well! I hope you
found this useful! I'd love to hear your thoughts as well as any questions you may have! And
as always, thank you for watching!