Exercises

I do most of these to help with injury prevention, particularly for common knee injuries and shin splints. I do gym sessions about twice a week, and the warmup before most runs.

Based on some rough DIY research + a couple months of physiotherapy.

Physiotherapy was for a tendon issue.

I think these will help with the two most common knee issues agravated running; tendinopathy from overuse/tendon weakness and IT band syndrome from weakness/imbalance

Part of why tendinopathy is common is because tendons take longer to strengthen, so progressive overloading is the answer, per PT

My DIY researched answer for IT band syndrome is mostly glute strengthening

For both, my DIY research suggests isometric single leg exercises are better

Stretches that I try to work in target the hips and backline of legs

Warmup before runs

Lateral, backwards, and forewards leg raises with a resistance band

Knee raises with resistance band

Recovery after runs

Foam roll calves

Foam roll glutes in figure four

Sit in hot tub with jet on hip joint for 30 minutes

Exercises

Most of these can be weighted for progressive loading

Barbell squats works out lots of leg muscles

Single leg squats

Raising the heels for these squats help target the knee tendons better

Lunges or split squats

Partial/tented dragon squats for glutes

Single leg deadlifts or suitcase deadlifts

Mat glute exercises: donkey kicks, fire hydrants, rainbows, hip thrusts

Resistance band lateral walks

Tibialis raises and twists

static lunge soleus raises

calf raises

Stretches

Pigeon

Couch stretch

Runners lunge

Sit in butterfly

Hamstring stretch with strap

Windshield wipers with knees on back and on stomach

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