One of the most usual physical problems a runner can be fighting against is a pain in their knees. So did I, after my first weeks starting to run. And before I bought my new running shoes solving the problem, I did also read a bit about how to strengthen my body to relieve the pain. So here I just shortly want to share two common and simple exercises to relieve knee pain that you can do without any need of gym equipment, but a regular chair can helpful.
Exercise 1 – Mini-squat
Start by stand in place in front of a chair, with about 3 decimeters (about 12 inches) between you and the chair. Your toes pointing forward, and your feet about hip-width apart. Lower yourself slowly down toward the chair if as you were on the way to sit down, but stay halfway with the hips bent. Keep an eye on the position of your knees, that they stay behind your toes, and keep your abs right. These are also called partial squats.
Exercise 2 – Calf Raises
In the second exercise. you can use the chair as help for the balance and start standing behind it instead. Also here with your toes pointing forward and your feet about hip-width apart. Rise up onto your toes by slowly lifting your heels off the floor. Hold for a moment and then slowly lower your heel back to the floor.
Have you used anyone of these in preventive or to relieve knee pain? Leave a comment below. I would love to hear about your experiences 🙂