In this episode, Matthew focuses on strength training for runner's knee, a common problem among runners. He emphasizes the importance of finding the right intensity level to strengthen the knee without causing further irritation and pain.
Compound exercises that involve multiple muscle groups are recommended, while isolated exercises that only work one muscle group should be avoided. Matthew explains the process of gradually increasing the number of repetitions and introducing heavier weights over time.
He also provides some specific exercises like leg press, squats, lunges, step-ups, split squats, and calf raises that can help runners with patella femoral pain.
Matthew emphasizes the significance of starting with frequent and light exercises and limiting them based on pain and irritation of the kneecap. The goal is to calm the knee down by doing exercises regularly and then strengthening muscles by doing heavier exercises.
Ultimately, strong muscles and tendons can reduce stress on joints and bones, thus protecting them from becoming sensitized and painful.
Chapters
[00:00:00] Intro
[00:01:12] "Strength Training for Runner's Knee: Evidence-Based Solutions"
[00:04:40] "The Best Exercises for Runner's Knee: Compound Workouts"
[00:08:19] "Gradually Building Knee Strength: A Step-by-Step Guide"
[00:09:55] "Ease Knee Pain with Gradual Exercise Progression"
[00:15:58] "Building Strength with Low Rep Ranges"
[00:16:48] "Maximizing Strength Gains: Exercises for Runner's Knee"
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