Following the knee-grumbling melodrama of Week 2, and yes, I’m still thinking about that caramel Biscoff sundae, it was time to bring in professional backup. My knees were starting to sound like a bag of Rice Krispies every time I stood up, so on June 2nd, I finally saw a physio.
🧑⚕️ Diagnosis: Classic Runner’s Knees (Without the Running Bit)
After a bit of prodding, poking, and being asked to stand on one leg while trying not to fall, the physio confirmed what I feared: my knees weren’t broken, just underprepared. Turns out 20 years of no running followed by a decision to train for a marathon is not, shockingly, a perfect fitness trajectory.
The good news? With the right exercises, there’s a way forward. The bad news? No caramel Biscoff sundaes were prescribed.
💪 The Routine
Here’s what I was given, a set of 5 exercises designed to strengthen everything around my knees so they stop sulking every time I take the stairs:
- Lunges (10 per leg)
- Band Knee Extensions (10 per leg)
- Squats (10 total)
- Single Leg Box Squats (10 per leg)
- Banded Hamstring Curls (10 per leg)
That’s 60 reps plus 10 squats, and it feels like I’m training for the Olympics just below the knee.
Each of these is commonly recommended by physiotherapists for strengthening the muscles around the knees and improving joint stability, especially when recovering from or preventing knee pain or injury. Here’s a breakdown of each one and what it’s doing for your knees:
1. Lunges
- What they work: Quads, glutes, hamstrings, and core.
- Why they’re good for knees: They strengthen the muscles around the knee, especially the quads and glutes, which help support and stabilize the joint.
- Tips:
- Keep your front knee over your ankle, not pushed forward over your toes.
- Control your movement — don’t let your back knee slam into the ground.
2. Band Knee Extension
- What it is: Using a resistance band to straighten your leg from a bent position.
- What it works: Primarily the quadriceps (front of the thigh).
- Why it’s good: Strengthening the quads helps offload stress on the kneecap and provides better knee control.
- Tips:
- Keep movements slow and controlled.
- Anchor the band securely behind you.
3. Squats
- What they work: Quads, hamstrings, glutes, and core.
- Why they’re good for knees: Done properly, squats strengthen all the muscles that stabilize the knee. They also improve functional movement like sitting/standing.
- Tips:
- Keep knees in line with toes, not caving in.
- Don’t go lower than your range of comfort, partial squats are fine if full squats hurt.
4. Single Leg Box Squats
- What they work: Same as squats, but also balance and coordination.
- Why they’re great: They strengthen each leg individually and help correct imbalances between sides, often key in knee rehab.
- Tips:
- Use a chair or wall for support at first.
5. Banded Hamstring Curls
- What it is: Bending your knee against resistance (a band).
- What it works: Hamstrings (back of the thigh).
- Why it helps: Strong hamstrings balance the pull on the knee joint from the quads and help stabilize the knee, especially during movement.
- Tips:
- Slow and controlled.
- Don’t let your hip move or arch your back.
🧠 Mental Update
I’ll be honest, this week has been less about running and more about listening to my body. That’s not as satisfying as ticking off miles, but it’s probably smarter long-term. (Apparently we’re in this for the marathon, not the sprint…)
I’m aiming to do the exercises 3–4 times a week, and slowly reintroduce walk/runs as things improve. No medals yet, but I can now stand up without grimacing like an ageing footballer after a cup final.
🎯 Looking Ahead
The physio was clear: if I build strength now, I’ll have fewer issues later on. And with 10 months to go until the London Marathon, I’ve got time, as long as I stick to the plan and don’t try to do too much too soon. Easier said than done when you’ve already priced up custom running vests. Sponsor a Memory Mile today and I’ll proudly wear your loved one’s name on the back of my London Marathon vest. Let’s fill every mile with meaning.
If you’ve had niggles or needed to start slow, I’m right there with you. Progress isn’t always miles; sometimes it’s doing the boring work so you can enjoy the good bits later.