Leg strengthening for running

Last spring I developed an overuse injury in my knee.  Part of the issue, according to my physical therapist, was that I wasn't doing enough strengthening exercises.  After a few months of physical therapy, I left with a set of exercises and minimal knee pain.

After my long run last week, my knee was in a lot of pain.  I'd been slacking on those exercises.  I began a daily morning routine on Tuesday and after yesterday's long run my knee pain was again minimal.

Here is the list of exercises that I do:

• Wall Squats (10 sets of 2): I don't have or want a ball so I use a foam roller

• Monster Walk (2 sets of 10): I use a thicker band than she uses in the video. You want something that you'll feel in your hip.


How to Do Lateral Monster Walks - Women's Fitness


• Single Leg Raises (3 sets of 10 on each leg): add ankle weights for more resistance

• Side leg raises (3 sets of 10 on each leg): add ankle weights for more resistance

• Walking Lunges (40 total alternating legs): I do not use weights with these. 

• Massage the left side of my upper thigh (and anywhere else that feels tight) with the stick