Thread by @code_everett

The biggest lie they tell you:

Running destroys your knees.

Here are 13 simple exercises to bulletproof your knees (and stay running for life):

🔷 Quad Set

• Contract quad muscle
• Hold for about 10 seconds

🔷 Straight Leg Raise

• Contract quad muscle
• Raise leg up about 1 foot high

🔷 Short Arc Quads

• Use foam roller (or rolled up towels or pillow) under knees
• Back of the knee stays in contact with the foam roller
• Raise leg up and down

🔷 Long Arc Quads

• Similar to short arc quads but sitting on bench
• Straighten leg out through a greater range of motion

🔷 Hip Abduction (Lying Down)

• Lie on your side, bending bottom leg at the knee
• Raise top leg up and down (leading with heel)

🔷 Hip Abduction (Standing Up)

• Stand on one leg (use a prop to stay steady)
• Move floating leg outward (contract glutes)

🔷 Walk Backward

• Perform in a safe place (don't crash)
• Can progress to jogging backward

🔷 Hamstring Curls (Standing Up)

• Stand on one leg (hold onto something if needed)
• Bend floating leg backward (bring heel toward butt)

🔷 Bridge

• Lie down with knees bent
• Raise hips up off ground (contract glutes)

🔷 Calf Raises

• Rise high up onto toes
• Hold onto something if needed

🔷 Tib Raises

• Lean back against a wall
• Keep heels in contact with the ground
• Pull toes up towards you

🔷 Side Squat

• Step out sideways and sink down into a squat

🔷 Squat

• Go down as far as comfortable
• If you can only do a half squat, that's okay

Perform each exercise 1-3x/week
1-3 sets per exercise
5-30 reps per set

Add sets, reps, and weight as you get stronger

I hope you've found this thread helpful.

Follow me @code_everett for more.

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