At any one time something like 30% of runners are injured. That is quite an amazing statistic and was presented to me by world leading running coach (and POSE method inventor) Nicholas Romanov.

What causes this problem is a number of issues and too large (probably a whole books worth) an issue to discuss here.

Hands up if you run and have suffered from knee pain at some time or another!!

Don’t worry you are not on your own as I alluded to above, many people who are runners struggle with injury’s that stop them running or competing at some point.

What that means is that you are not able to do what you love or need to do (especially if you’re training for an event)!!

Most people tell themselves they’re just being ‘whimps’ and run through it. Other people don’t develop problems for a long time, but believe me when I tell you, if you don’t have the right amount of hip extension you will definitely develop some form of injury…at some point!!

Hip extension is essential for good running mechanics.

If you are not sure what hip extension is then stand up, with your feet together. Lift one foot off the floor and with a straight (or bent) knee push that foot back so that your thigh moves backwards…that’s hip extension.

If you don’t have enough hip extension then you’ll have to compensate for it some where else in the body (usually the low back, but that’s for another day).

With this lack of hip extension you are more likely to over use the muscles around the knee and this is where the problem lies.

When you start to overuse any muscles you put the body in a position where it changes the balance. Joints need balance between the muscles in order to make sure that they stay in the right alignment and no undue ‘stresses’ are placed into the joint.

I work in a busy sports injuries clinic (www.kineticfitness.co.uk) and I would have to say that the physiotherapists I work with tell me that in 90% of cases knee pain, that people report, has nothing to do with any degenerative problems around the ligaments, tendons or cartilage.

Most of these ‘presenting’ knee pain patients are actually people who have massively got their muscle balance out of kilter.

So what can you do about it?

Apart from following a corrective exercise plan, one of the first things we have these people work on is increasing their hip extension range of movement.

I know, you hate stretching!!

That’s because human beings tend to gravitate towards the things they like doing most and avoid the things they like doing least.

If you don’t stretch it’s probably because you find stretching hard and painful. Well unfortunately you are the type of people who need to do more of it.

So the key is to put the muscles like the quadriceps and hip flexors in a position that will maximally get them to stretch and relax.

This is my absolute favourite hip flexor stretch and an essential for all runners to do.

One of the first things I got her to do was this exact stretch. She now does this on a daily basis; in fact she should be doing it at least twice a day. That’s because she works all day sat at a desk.

This means that not only have her muscles adapted to the lack of flexibility at her hip, but she gets the double whammy of making them tight and short all day long at work.

You don’t need to do this stretch for hours on end simply complete it a couple of times a day to really get the muscles up the front of the leg relaxed and lengthened. You should start to feel some of the pressure and tension in the knee releasing the more you do it.

This obviously is not a panacea for knee pain but is definitely one of the easiest and simplest places to start.

Remember Train Hard, Train Smart.

www.halfmarathonfitnessblueprint.com

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