Marathon Setback | RUNNERS KNEE | Project Rotterdam Ep. 3

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MY RUNNER’S KNEE GUIDE- as always consult w/ doctor and PT first

BEFORE RUN 1x Per Day (bands)
Monster Walks 1x20 steps
Penguin Skiers 1x20
Tight rope 1x20
Bent Knee standing fire hydrant 1x20 (see video)

BEFORE RUN
Light quad roll out
Tendon Rub
2x5 reverse Nordics

POST RUN 2-3x per week
Pistol Squats 3x8 // or depending on day SL split squat 3x8
Knee Extensions 6x40 seconds (Eccentric) (Control the lowering of the leg slowly)
Single leg glute bridges
Single leg was sit

I’ve stay away from Ibuprofen, KT tape doesn’t really help, I DON”T ICE- I am all about blood flow, massages, espom salt baths.

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