Martha asks: I am rehabbing a case of runner’s knee, having just finished 6 weeks of physical therapy. I would like to learn more exercises for strengthening my weak inner quad muscles. I want to get back to running as soon as I can.

Martha, glad to hear that you have graduated from P.T. Although you may be feeling better, I will guess that your knee and leg is still in recovery/re-building mode. So you will still want to be cautious with your exercise progression.

The inner quad muscles are adductors, meaning those muscles pull your leg in towards your body. These muscles also help in the flexion and medial rotation of hip. Hopefully you can continue to repeat some of the exercises you performed during your rehab.

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I tend to think that in order to have a more stable knee joint, you need to strengthen all of the muscles that overlap and surround the knee. While there are numerous exercises you can complete to strengthen your leg musculature, below are a handful of exercises (and brief descriptions) that I would include in a strength training routine to help strengthen the knee. Start slow and progress slowly. Be patient and consistent and your strength will improve.

Hip Flexors
Raise your legs by flexing your hips and knees until your thighs are just pass parallel to floor. Return your legs until your hips and knees are extended. You can do these sitting on a bench, lying in a floor, or supported between parallel bars. Repeat for 10 to 15 repetitions.

Adductors
Slip a closed-loop or ends-tied elastic band under a table leg. Step into the band with your right foot and position the band above your ankle joint. Step away from the table so that the band is taut and put your weight on your left leg. Now, pull your right leg toward your left leg until your your right foot is in front of your left foot; that is adduction in the hip. Return and repeat 15 to 20 times. Turn around and continue with the band on your left leg.

Calf muscles
Stand on an elevated curb or stair and position your toes and balls of your feet so that your arches and heels are hanging off of the curb/stair. You can place a hand on a wall or support for balance. Now bend one knee lifting the lower leg toward the rear (so all of your body weight is on one leg). Raise your heel by extending your ankle as high as possible then slowly lower your heel by down low until your calf is stretched. Repeat 15 to 20 times and then repeat with your other leg.

In addition to your hip flexors, adductors and calf muscles, I think you would also want to include exercises for your quadriceps, glutes and hamstrings in your strength training and rehab. However, without knowing the state of your rehab and progression, I am hesitant to suggest exercises for these muscle groups. Lunges, squats and leg curls are the most common exercises for these muscles. I would suggest that you check with your physical therapist regarding which exercises you should begin with; the last thing you want is another set-back with your training.

Lettermark
Scott Murr
Scott Murr, co-author of Runner's World: RUN LESS, RUN FASTER, is the Training Performance Director of the Furman (University) Institute of Running and Scientific Training [FIRST] and is a member of the Health and Exercise Science Department at Furman. Scott is an 11-time Ironman Triathlon finisher.