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For runners who get knee pain - exercises that strengthen the knees to help you run with good form.
Quadriceps over Fulcrum Begin this exercise lying on your back with a rolled towel or foam roll under your knee and your knee relaxed. Slowly straighten your knee as far as possible tightening the front of your thigh (quadriceps) (figure 3). Hold for 5 seconds then slowly lower back down. Repeat 10 times as hard as possible pain free.
Knee strengthening exercise. The key to protect the knees from any pain or injury is to strengthen the muscles that support the knee. If the muscles are weak they cannot support the knee joint properly or absorb a shock. Then, such shocks reach the knee and injure it. Exercising can help to make the knee stronger, thus reducing the risk of injury. Precede these by a 5-minutes warming-up of low-impact aerobics to raise the blood supply to the muscles