Plank Variation for Stronger Running after Knee Pain

Patient story:

While training for the NYC Marathon, I developed IT band syndrome (runners knee). It was to the point where I could barely get to 3 miles without acute, burning pain on the outside of my knee.

That was the end of August. After visiting House of PT weekly - and following the stretching/ rolling/ strengthening plan - last Sunday (less than 3 months later) I was able to run the full NYC Marathon in 4 hours with no knee pain!!

It was incredible to watch this long distance runner return to her sport with confidence. It's not helpful to share the entire plan since it was completely customized. Instead, I'll share a unique core exercise that is fun and great for recreational and competitive runners.

Runners Planks

Purpose: Build stability for single limb stance, reduce the force through the lower leg, create stability through the pelvis.

Form: Knees bent ~60 degrees, elbow at chest line to start, hips facing forward. 

Execution: Push down through the elbow and bottom knee, pop open into a clam shell at the top, hold 1”. Slowly control the lower back to start position for max results! 

Reps: 3 sets of 12-15 reps. The goal is to build endurance for running so work up to higher reps before adding banded resistance around the knees!

This plank variation focuses on the gluteus medius muscle. The gluteus medius is one of the three glute muscles of the hip - gluteus maximus, gluteus medius, gluteus minimus. After ankle sprains, non-traumatic knee pain (like runners knee), and complaints of lower back pain, a PT will assess glute med strength and endurance.

When this muscle is weak, imbalanced, or you have a hard time with control here, we see a hip drop as you run. This hip drop is sometimes called a Trendelenberg sign. During a running analysis, we would be watching as the right foot contacts the ground, the left hip will drop. The physical therapist will then use manual muscle tests to assess right hip gluteus medius strength.

Add these side planks into your weekly workout routine. For a full strength, stability, and mobility plan to run strong, fill out the contact form to schedule a running assessment and PT evaluation.