Our legs are like a super cool network of muscles, tendons, and joints that take us on amazing adventures, from epic runs to leisurely strolls. But all this action can leave our legs feeling fatigued.
They work hard, and sometimes they need a little TLC — and R&R! YEP. Tender loving care and rest and relaxation. 😄💪
Knees in running
Our poor knees take a beating from all that running, but no worries — we’re here to make them feel fantastic! According to a study completed by North Western Medicine, more common sources of pain or injury in runners’ knees are iliotibial band syndrome (ITBS) and patellofemoral pain syndrome (PFPS).
To give our knees a little extra love, we’ll focus on strengthening the center-stage characters in running, like the quads and the hamstrings, while stretching the muscles surrounding the knees that may cause discomfort and pain in the knees.
More balance means more comfortable miles for those knees! 👟👟👟
Let’s dive into the muscle party! 🎉🦵
We’ve got two rockstar muscles to focus on that help stabilize our knees:
- Vastus Lateralis
This muscle is the outermost quad muscle that starts from the bony part of our outer hips and attaches to the top of the kneecap.
Movements: Extends the knee and stabilizes the knee cap.
2. Vastus Intermedius
This long muscle lies under the Rectus Femoris, one of the most prominent muscles in the quadriceps. It starts from the top of the femur bone and attaches to the top of the kneecap. We’re talking more than a hotdog long!
Movements: Extends the knee joint and stabilizes the knee cap.
3 key elements of yoga for runners
Here’s the 3 main pillars we focus on in Namaste for Runners classes! You can think of them as the essentials of a sequences of poses. We try to incorporate all 3 elements in each class.
- Maintenance 🛠️🤸♂️: Maintenance in yoga is all about regular practice. Yoga as a practice helps you sustain your body’s strength, mobility and flexibility as you build on these fundamental elements on your mat. Think of it like a tune-up for your body. To keep running smoothly, you need to check in on your mat.
- Strengthening 💪🌬️: Yoga strengthening involves muscle-building poses that enhance power and stability. Sequencing targets various muscle groups, sometimes making you a bit shaky. Breathing techniques are key for maintaining these strong poses.
- Stretching 🧘♀️🕉️: Stretching is the lengthening part of yoga for your muscles and tendons. It’s like going to spa, and having someone pull on your ligaments, your body responding with an “Ah, that feels so good!”. It’s all about increasing flexibility and releasing unwanted tension.
3 yoga poses for your knees
This week’s yoga class will focus on restoring and lubricating our knee muscles that bear the brunt of linear movement.
Healthy knees rely on strong inner thigh muscles. Tight inner thighs can pull your knees inward. Here’s a simpler way to do a stretch to help with this:
- Sit on your mat with your legs stretched out wide in a V shape.
- Point your toes outward, like trying to turn your pinky toes away from each other. This keeps your legs in the V shape, which can be especially helpful if your hamstrings and inner thighs are tight.
- Sit up straight, place your hands on your thighs, and keep your chest lifted.
- Lean your upper body forward at a 45-degree angle.
- For a deeper stretch, reach for your toes, shins, or ankles.
- You can also place your hands between your legs in front of you and try to lean forward beyond the 45-degree angle.
- It’s okay to have a slight bend in your knees for comfort.
Benefits: Maintenance 🛠️🤸♂️, Stretching 🧘♀️🕉️
Ease hamstrings and inner thighs, lengthen lower back, and increase knee relief.
2. Pose name: Uttanasana (Standing Forward Bend With Ankles Crossed)
Sure, here’s a step-by-step guide on how to perform the ankle cross in a standing forward fold to target your IT band and relieve any knee discomfort:
- Begin by standing up straight with your feet hip-width apart.
- Hinge forward at your hips to initiate the folding motion, keeping your back straight and chest open.
- As you fold, bend your knees significantly, so your belly comes close to your thighs. Your upper body will be close to your legs.
- Cross one ankle in front of the other, with the front ankle slightly overlapping the back ankle.
- Bend the knee of the leg that is in front. This action will create a stretch along the side of your leg, targeting the IT band.
- Hold this position for a few deep breaths to allow the stretch to work on your IT band.
- After a few breaths, switch sides by crossing the opposite ankle in front and bending the knee of the leg in front.
- Again, hold this position for a few breaths on this side as well to target the IT band.
Benefits: Stretching 🧘♀️🕉️, Maintenance 🛠️🤸♂️
Lower back relief, IT band relief, and a hamstring stretch. Forward folds are generally great for restoring your nervous system and slowing your hear rate.
3. Virabhadrasana III (Warrior III With a Bent Standing Leg)
Balance poses are a great way to build strength on both sides of your body.
1. Stand at the front of your mat.
2. Bend one knee slightly and raise your arms overhead as if holding a block.
3. Shift your weight onto the bent knee and lean forward from your hips, forming a “T” shape.
4. While leaning forward, kick your other leg backward.
5. Keep the raised leg strong by flexing your foot.
6. Lower your hip on the raised leg to engage the inner thigh muscles.
7. For more glute engagement, lift your heel and arms.
Benefits: Strengthening 💪🌬️
Strengthen glute muscles — both minimus and medius! Helps strengthen quads and shoulders, and incorporates better balance for stabilizing your pelvis. Because the hips are square, your outer hip flexors, the abductors are also engaged, helping relieve your knees.
Join Namaste for Runners virtual yoga classes! We’re here to help you fine-tune your athletic performance, or just move, together.
Plus, meet a group of runners. We all connect on Strava. 😊
