Running Forward Impact Progressions

Runners with anterior knee pain as they run may get stuck trying to return to running as they usually encounter two paths: traditional advice to rest, ice, and stretch, or 2) strengthen the legs with squats, glute and hamstring work. I vastly prefer the 2nd option if I had to pick, but let’s talk about a third choice. 

Impact progressions make a big difference in preparation for running loads when properly dosed. Here’s a sample progression that can be done 2x/week while paired with a simple strength program. 3x8-12 per side for the first three levels works well.

1. Split Squats with an overhead reach: The overhead reach can help increase anterior chain loading during an otherwise static movement. 

2. Forward Lunges with an overhead reach: Focus on a quick and snappy ground contact then return to standing.  

3. Banded Forward Lunge: Use that band to help overload the deceleration component of this lunge.  

4. 3-Step/Jog to Lunge Stop: Emphasize sticking that landing with a forward knee position over the toes and an upright chest. A solid starting prescription would be accumulating 10 repetitions each side for the lunge stop. 

   
   

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult