Crack. Pop. UGH.
The sounds that haunt you as you drag yourself off the floor from foam rolling. What the heck is going on with your knees?!
Good news, all those noises are normal, but any pain is not. As runners we often hear that pounding the pavement is bad for our knees, which I’ve totally debunked…that doesn’t mean you get to ignore knee strengthening exercises!
5 Knee Strengthening Exercises
In partnership with AllWhites® 100% liquid egg whites I’m sharing 5 new strengthening exercises for the knee you may not have seen before that can help to strengthen your knees.
Watch the video for a demo of each move and some additional notes on things like your hips!
Loop a band around your knees and then lower in to a squat while pushing out to keep your knees in line with your toes. Great move to do in front of a mirror as you may not realize how wild your knees are going while squatting.
Loop the band around a solid post or knot and put in a door. Put your left leg through the band, anchor just above the back of your knee and then bend and press down your left leg. Tighten your core and raise your right knee to hip height at the same time.
Single Leg Hold
Keeping your leg in the same loop, turn so that band is on the inside of the knee and with enough tension to pull the leg towards the band resist and hold while raising the other leg. Advanced do the hold while moving your free leg and arms in a running motion.
In a reverse table top position, rotate your left leg out to the side so that your knee is near the ground and your heel is pointing to the sky. Return to starting and rotate the left leg inward towards your other leg. Repeat on right side.
3 Way Calf Stretch
Hit all sides of your calf by changing the leverage in your stretch. Placing the back foot down with heel on the floor and toes pointed forward the first stretch will have the front leg bent and also pointing forward in a line. Keep the back foot down and move your front leg across the body, finally move the front leg out to the side.
3 Ingredient Protein Pancakes.
Once I finish my knee strengthening exercises and a run, it’s time for a super fast recovery meal before washing off the sweat (yes I often eat first, don’t judge) and then on to work!
Protein, protein, protein is the name of the game for this girl right now.
It’s so necessary as the body tries to recover from injury and your normal workouts! This particular recipe is a double whammy on protein thanks to AllWhites® 100% liquid egg whites. I use this brand because there is only 1 ingredient, no strange fillers, just 100% real liquid egg whites.
- 1 scoop protein powder (I used Vega Sport Vanilla)
- 1 banana
- 3 tbsp AllWhites® 100% liquid egg whites
- Mash banana
- Mix in protein
- Add AllWhites
- Pour into a sloppy mess because we aren’t food bloggers, we’re runners.
- Plate and devour!!! You can top it with peanut butter, but honestly I let mine cool and grabbed it to go!
- These also pop in the fridge so you can snack later.
Delicious, #lowcarb, high protein, 3 ingredient post workout #recipe with @allwhiteseggs Click To Tweet
Nutrition per pancake (makes 3)
1.5 g Fat
8.5 g Protein
13 g Carbs — use less banana if you really want lower carb, but this is great post workout refuel
Why use egg whites?
Nothing wrong with a whole egg!! But here are my thoughts on using AllWhites for a lot of my recovery recipes:
- Rich in protein, 5 grams per serving, while only 25 calories
- Creates a VOLUME boost to my meal, which makes me feel fuller
- No fat
- Half the calories of traditional whole eggs
- Less than 1% carbohydrate content
- I ALWAYS sample the batter and this way it’s actually safe to eat
- Great option for protein smoothies, no flavor, extra volume
- Safer to use in things like salad dressing, no fear of food born illness
Have you tried all of the moves I showed you?
How often do you make pancakes?
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This is a sponsored conversation written by me on behalf of AllWhites® 100% liquid egg whites. The opinions and text are all mine.