Low Back Pain & Running: Wall Plank Resisted Knee Highs

Do your running injuries present as lower back pain? It’s possible that your hip mobility is restricted and that your core and hip flexor muscles are weak but you just don’t know it. This exercise may help.

Wrap a closed loop resistance band around your feet. Start by doing a posterior pelvic tilt to flatten your lower back and keep the inner core muscles engaged below your belly button to stabilize this posture and move into a plank position on the wall. Then, bring one knee in a straight line up towards your chest and then lower it back down.

Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions for each side. Perform a total of 3 sets of 10 repetitions for each side.

To Progress this exercise, simply perform the exact same technique faster while you maintain control and stability when lifting and lower the knee back down.

If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.