Fix Your Knees With These Easy 2 Moves, by WeShape on YouTube. 2 min 3 s.
- Video length
- 2 min 3 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for 3 to 5 minutes with a brisk walk or easy pedalling on a bike. Warm joints and muscles move more comfortably and take the load better.
Do a wall sit. Press your back flat against a wall, feet shoulder-width and about 30 cm out. Slide down until your thighs are close to parallel, knees over ankles. Hold 20 to 30 seconds.
Try chair sit-to-stands. Sit on a sturdy chair with feet flat, then stand up without pushing off with your hands. Lower yourself slowly. Do 8 to 12 reps for 2 sets.
Add step-ups on a low stair or step about 15 cm high. Step up leading with one foot, stand tall, then step down slowly. Do 8 to 10 per leg.
Do straight-leg raises. Lie on your back with one knee bent and the other leg straight. Tighten your thigh and lift the straight leg 20 to 30 cm, hold 2 seconds, lower. 10 to 12 per leg.
Finish with glute bridges. Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body forms a straight line from knees to shoulders. Do 10 to 12 reps.
Practise single-leg balance. Stand on one foot near a wall or counter for 20 to 30 seconds, then swap sides. Steady balance keeps your knee tracking well when you run.
Stretch your quads, hamstrings and calves for 20 to 30 seconds each, then rest. Do the full set 2 or 3 times a week, on easy days or rest days.
Tips and common mistakes
Stop at once if you feel sharp pain, painful clicking or swelling, and get the knee checked by a physiotherapist.
Keep your knee tracking over your middle toes. Letting it roll inward strains the joint.
Add reps or use a slightly higher step only when the current set feels easy, not before.
Do the strength work after an easy run, not before a long or hard one when you need fresh legs.
Questions
How often should I do these moves?
Two or three times a week is enough for most runners. Leave a rest day between sessions so your knees and muscles can recover.
Will these moves cure knee pain?
They build strength around the knee, which helps many runners, but they are not a treatment. See a doctor or physiotherapist if pain lasts more than a couple of weeks or stops you running.
Can I do them on running days?
Yes, after an easy run or later in the day. Skip them right before a hard session or long run when you want fresh legs.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
