Hip moves

If you are being sidelined by knee pain, try some butt-firming moves! A recent study from Indiana University highlights a link between weak hips (particularly the gluteus medius, a stabilising muscle in the pelvic area) and the condition commonly known as ‘runner’s knee.’ Knee pain sufferers were given hip-strengthening moves twice a week for six weeks and reduced their pain rating from 7 out of 10 (when running on a treadmill) at the start of the study to no pain at all by the end. The exercises included single-leg squats, demonstrated in the photos below. Make sure that your knee bends directly over your middle toe and that your pelvis stays level. Only do as many reps as you can without losing good form. Start on your ‘bad’ side, then do your other side and then repeat on the injured side.