Avoid Knee Pain on Your Next Run With This Must-Know Routine

As coaches, we are TIRED of knee pain being the famous culprit for sidelining new and veteran runners alike! With this short, simple pre and post-run routine, you'll be sure to significantly squash those chances of a tweaked knee on your next run. We also hope this video will help you better understand why the pain occurs in the first place. No more excuses, time to get back to running!
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[@jimcurran4244]

First time I've ever commented on a video. IT pain 4 years ago forced me out of a marathon 3 weeks before. Rehab, slow mileage buildup back to 30m/week and it returned. Thought I had to give up dream of my first marathon then saw this video. 3 days later I'm pain-free again. This video changed my life. Thank you!!!

[@TheRunExperience]

Jim Curran thank you for the incredible comment! Love stories like yours. Enjoy your running! Bet you missed it.

[@michaelkeecho7589]

Jim Curran Glad to hear you’re back to doing what you love! Never give up! God Bless You Brother!

[@xxx0ox0]

thats quite the story I hope you kill that marathon man

[@camiloariza]

Jim, nice to hear that, i am suffering the same when running. Did you stop running and did like a rehab or did you just kept running and doing this exercises?

[@jimcurran4244]

@@camiloariza I fully stopped running for about a year. Stretches and weights to build muscles I was neglecting (glute activation and lower back) and overall balancing strength. Then started at one mile a week plus walking. I came all the way back but patience and smart guidance like these videos were the keys

[@kwenwan9351]

Before Run 03:30 Lower Adductor - Flex/Bend & Extend 04:30 Upper Adductor - Medium Sized Ball 05:45 Calves - Foam Roller / Ball After Run 07:30 Couch Stretch 09:35 Adductor Stretch 10:50 Rolling The IT Band

[@gabriellagonzales5061]

Developed runners knee on my last half marathon (nov 7th) and have been unable to run without pain since then. I found this video a couple of days ago and was able to run 6 miles with little to no pain a couple days ago and today ran completely pain free for the first time since then. Thank you!!!

[@partycentral07]

I had to stop for knee pain but i havent stopped excercising all together. Knee strength training and more stabalizing exercises. Its been 2 weeks but this is giving me hope to hit the road again. Thank you. I'll add this to my routine.

[@filthymcnasty2081]

It wasn't knee pain, actually, it was back pain. For the longest ime, I thought it was my shoes, flat feet, etc. Now I see it's my posture. I'm going to fix that. Thanks for the video.

[@rnspamela]

Love that calf move with the roller!

[@tammyruvino1433]

Great tips ! Definitely adding those to my routine, thankyou 🙏

[@nicolarae4169]

Thank you! This had just relived my right knee issue. I definitely have a tight thigh. I’m going to keep these exercises up. 👍 x

[@joestaples8834]

You described me within the first 6 seconds of this video. I definitely need to watch this one...

[@runnershikers6806]

Thanks! Trying this now after my long run this morning 👍

[@imadumas2]

I’m probably gonna have to watch this a couple dozen more times to get it all down

[@gojohngo106]

That first roller exercise helped my right knee so much! It's been a rough few weeks.

[@isabellaluraschi1620]

I am half way into this video and I can tell it's going to be so useful but THOSE EYES so hypnotic!!

[@Elmgreen81]

Fantastic. Just did a run today, and for the first time in 3 months my knee was hurting 🤨 and almost at the end of my marathon training. So great advice I will incorporate in my warm up.

[@AbbeyRoad1962]

Thank you, that is what I was missing. Great information

[@adrianscheeren5079]

Great info! I started these stretches 5 days ago and feel so much better. Knees feel great and runs are more fun. Thank you!

[@tonyquinn22]

Thanks coach Holly. The pain is still there, but it is much less of an issue. I will continue this.

[@Kaunas-rx3qv]

Excellent vid. I will put this into practice immediately as have had side of knee issues when distance running. Thank you 😊

[@jeanlee28]

Thanks so much, coach Holly. 👍👍👍

[@MB-hz7wm]

Great video that gets right into it ~ thanks for posting.

[@gooberbob2705]

Towards the end before the last stretch my knee was still hurting but then that last stretch just hit perfectly and now my knee feels so much better thanks!

[@11mitz]

Thank you! super helpful. Had my best run in 2 weeks after this!

[@justmy2cents652]

I hated running but your videos helped and motivated me so so much!! You have a great personality and you're straight to the point. I love it. You are doing such a great job, thank you! Greetings from Germany!

[@notapro968]

Really helpful video, hope you settling in to your new city.

[@str8Kim]

Great tips! I so don't like foam rolling, but I know that I need to incorporate it more.

[@B17714]

Will def be incorporating these into current routine! I started 3 months ago after stopping for 2 years. Got sharp knee pains and ALMOST quit. Glad I didn’t as I now love the freedom you feel when running. No other exercise beats it IMO. To all new runners: Don’t quit because of knee pain! But don’t “push pass” either. Incorporate these types of exercises and you’ll soon have the joy of destroying miles. 🏃🏻

[@mgangelcruz]

Great info thanks Holly ❤️

[@115moki]

Thank you so much ! Super helpful!

[@annutreasa3950]

I had knee pain since a long time, this week it was a lil bit more. I was wondering what should I do and today I got your video, like KZbin knew that I was in pain🤭 I tried it right away. I feel like its working already. Thankyou somuch. I feel better than yesterday

[@jobythomas1]

Really helpful tips and information. Thanks, described me down to a tee! Major issue with tight abductors, will incorporate into my regime. Thank you. 🙂

[@michaelkeecho7589]

Awesome video Sister! Thank you and God Bless!

[@GogglesTyresandTrainers]

Great video, I get pain after a run, will do those pre and post routines, great clear explanation as well thankyou very much.

[@andreea5702]

thinking of including this in my workout when I will be able to run on longer distances. i haven't yet got knee pain but it's still important to protect them and prevent it thank u so much !

[@aneelkarim2121]

Hi Coach Holly thank you for all your great videos

[@dyhsoh]

This is really practical and so underrated/underutilized by amateur runners like me. Thanks, TRE team. You guys, rock.

[@savannahanderson1136]

Agreed! Can’t wait to try this!

[@FrizzelFry]

Thanks, judging from the pain when doing the first of these exercises I really need them

[@Dmorator]

Thank you, sweetheart, I really needed this advice. My best to you!

[@davidcortez4788]

Thanks for the video. The question of "why" seemed to hit me more. I used your suggestion to lean forward and added the "mix" high knee and butt kick drill to my warm-up and run. with two runs (short) I've noticed a difference (less knee pain). I think i have a ways to go, but your suggestions for better running are really appreciated.

[@SamMartinPeakPerformance]

Great tips here - will be trying out those ones with the foam roller

[@Reztral]

Awesome. Thanks for the info.

[@nitinvarshney4966]

Very helpful video , thanks 👍

[@joseneto3468]

Great job, Holly!

[@IvaluRisager]

You guys don’t even know how much your videos keeps me running. Thank you!

[@TheRunExperience]

Our pleasure!

[@michaellaverty1844]

Great video!

[@richabout]

Legend thanks for the vid! 👏👏👍

[@luckyboypictures]

Great tips, thanks.

[@sanyuktadutta5604]

Great video

[@Vnugos]

Definitely had these issues but didn't want to give up on running! I found foam rolling very effective! I found this video informative. I also did inner thigh planks and glute strengthening exercises.

[@patrickallen5383]

Thank you Holly!

[@mhaas281]

Thanks for the informative video.

[@lindseyiman9052]

Thank you for this!! I especially found it useful to see the different running styles. I tend to "marathon shuffle" and thought I was still doing it right since I wasn't heel striking. Really want to get back out on the road/trails!

[@TheRunExperience]

Glad it was helpful!

[@gooberbob2705]

I recently started cross country so this will help a lot thanks! You earned a sub

[@cathybertrand4612]

thank you, very helpful

[@teegsyd]

This has completely fixed my knee pain. There are so many exercises you could do which would take FOREVER before and after each run but this is a game changer!

[@christlwoelz6834]

Thank you so much🙏👍

[@JZETH_]

This is the best advice I’ve received thus far on helping my sore knee. Fantastic

[@TheRunExperience]

Joe's Review Journal so happy to help you!

[@mikepetitti]

This was very helpful. Run Experience rocks! Thank you.

[@TheRunExperience]

You're so welcome!

[@shrawan0825]

Thanks for this information

[@battleboy2138]

Awesome…thank you!

[@davidr5685]

coach Holly, SO VERY TRUE on the opening statement! I HATE Hearing that excuse as well. Almost as much as the reply people give when I tell them how much I run... "what I'd die after running a mile ". yea that's sad, frustrating, and sadly true of most people. Keep up the good work coach! Lets get ride of the excuses towards a healthy lifestyle!

[@TheRunExperience]

Thanks for the comment, David!

[@harleylawdude]

Very important video - thanks. Also, ankle alignment post sprain is important. There are exercises to strengthen the ankles.

[@Chris-dw3xl]

Some great advice 👍👍👍

[@sarahc7617]

Omg! I’m just now seeing this and it’s perfect timing! I’ve been having issues with my left knee! Needed this video-thank you!

[@TheRunExperience]

You're so welcome!

[@joemadrid6087]

Great stuff. Been increasing miles prepping for a half marathon and knee pain is started to derail my training. Going to start incorporating these into my pre and post runs! Wish me Luck! 💪🏽

[@TheRunExperience]

You got this!

[@reillydodge6663]

Have been thinking I've been running in the wrong shoes and all it was was how I was positioning my hips. To test it out I went for a run this morning and went 10km without any knee pain! Previously had been getting pain around 4km but would push through, can't believe that is all I was doing wrong. Thank you, I can now continue running pain free

[@TheRunExperience]

Awesome, Reilly!!

[@soukiallen1]

ive started running 2 years ago and i normaly do a walk for a quarter mile then a light jog for a mile then the rest was my normal run. i do a total of 5miles every other day. i was fine up untill i switch up the brand of my shoe from hoka to new balance. i didnt know that shoes could be a huge factor in my runs i ended up injuring my self (calves) im on the sideline for atleast a month i hated it. now im back slowly and im being smart about my runs now these days cause i dont want any injury happening again so im going to follow these steps and see where it will take me.

[@notapro968]

Holly you rock love your videos - thanks so much!!

[@TheRunExperience]

Pierre Scholtz happy to help!!

[@antiooorgasm]

Great content

[@Countryrebel]

Thanks coach Holly and team TRE! Great advice.

[@tanyawitham1686]

This is soo useful!! Thanks

[@TheRunExperience]

You're welcome!

[@albenaivanova9803]

Great advices 👍

[@rocknrobin4022]

Thank you so much

[@Moneyalmenial]

Looking lean and mean! Good work on the lockdown video!

[@freepat101]

Should you roll your IT band? Patellar Tendonitis was resolved for me when I talked to someone at Fleet Feet in Brentwood TN, got shoes and inserts. Running may still be hard for my 44 year old 225 lbs frame, but I don’t have knee pain anymore. It’s great.

[@thibod07]

Wow very good video thank you! Due to the pandemic I decided to reduce my running volume and set my running objectives on running faster instead of longer. I was in for a big surprise as I realised that even by reducing my running distance I was not running any faster. I had to start doing much more mobility and strengthening exercises than I ever did before. this made my running much more fun and varied. So far so good no injuries but I can see my body changing which is pretty cool.A trick for any body deciding to run faster. Unless it brings you motivation do not compare yourself to anybody as the body differences start to show much more when trying to run faster. I am build like a tank which has some advantages but surely not when trying to run faster nonetheless I see some speed improvements and this is so cool. I have now some spare time to spend with my wife and kinds after my long runs not exceeding 15 kms which is another big plus. :-) :-) Have a nice day.

[@lizagates6252]

Thanks!!

[@bobpelletier4954]

My name is Pamela. Bob is my hubby! Can't wait to try these before my next run! Last run I had knee pain which made me walk and cut my run short!

[@gwentola.4688]

Thank you so much for this! I thought I had bad knees, but now I know it was just a lack of the right warm-up. I have watched this and your videos on the right way to tie your shoes and good posture. I am now however suddenly feeling my ankles 😳. What to do? Thanks in advance!

[@Jesman71]

After watching this video, I never realized I was running the wrong way. About 20 minutes into my run, I remembered the running technique she showed us. It took me sometime to land accurately, once I got it. All pain in my legs and hips went away.

[@DevRunner]

Great video! As a road marathoner for the past 5 years, I'm always looking for new tips on motivation, getting stronger and preventing dreaded injuries. This post is very inspirational. As a fellow KZbinr, I love sharing my experiences and knowledge as well. I just posted an interview with Physiotherapist, Brodie Sharpe all about pain and injury.

[@mcgoldenberry]

I kneeded to know this, thanks!

[@DogsGottaEat]

Haha I see what you did there.

[@cappaslangmurderer]

This is great

[@bobpelletier4954]

Hi it's Pamela again! I ran 5k & did the warm up & had no knee pain!! I also did the after run exercise! IT band omg! Your exercises are fabulous!! Thankyou!

[@TheRunExperience]

Rock on!

[@WWROABM]

I do love the practical nature of these routines. Don’t need expensive equipment. Sofa, wine bottle, tennis ball, simple stuff. Chances are if you are watching this video you have these things. Good to go!

[@Tatlone]

I don't have a foam roller and I don't have a ball but I do have some niggling knee pain. The internet has spoken! I will look into getting a roller and test this routine out.

[@Fullblown671]

Awesome tips Holly! I need to get me a textured foam roller to really get into my muscle tissue. My current non-textured one isn’t as effective anymore as I’ve adapted to it.

[@mkrupicka]

❤️❤️

[@sergio6194]

I've been jogging for 8 months now My knees are killing me I need a miracle 😫

[@grahamhowes3912]

Morning Holly! Thanks for all the great advice in this video, I'm definitely one of those people who could benefit from better muscle maintenance before & after I run...could you please clear something up for me though? Lots of PT's (some of them here on KZbin) are discouraging foam rolling on the IT band...is it a question of technique or is there really a risk there? Sometimes rolling my IT bands feels great, other times not so much...am I missing something or am I potentially doing something wrong? Thanks again Holly!

[@gracewilliams302]

I have 5months left to run for a marathon and my knees are bad! I will try this. Ty!!

[@kennychan2044]

Great video. Are there benefits of doing these exercises on your off days or strictly do these on the days you run?

[@samanthac450]

This is the most useful video I’ve ever seen for running. After the first knee roll you recommended, my knee stiffness and aching is GONE. Thank you! ❤️

[@TheRunExperience]

So glad to hear that. Keep it up with the regular work :)

[@samanthac450]

The Run Experience I will!! I appreciated the clear direction on rolling for knee issues. I didn’t realize I wasn’t doing it well or efficiently!! The way you explained things was clear and concise. Thank you!

[@keithc7262]

Dealing right now with it. Inside lower knee left leg. Been doing wraps and soaks, gonna give this a go

[@ethanddog31]

Slant board squad cured that for me, pretty cheap and solved my knee problem in a few weeks.

[@abelardoignacio7875]

I been drinking acv, lemon and ginger help with my knee joints.

[@amandaryott1135]

Great videos. Do you have any videos specifically for people running with hypermobility? really feel it in my legs, including shin splits on inner calves plus very tight bottom of glutes. Peri menopausal on top

[@anuragaggarwal6783]

Thanks a million miles for this awesome video. I followed the foam rolling technique advised and probably for the 1st time in last 5 years I could move knee pain free. Can't thank you enough. Luv and respects

[@TheRunExperience]

Great to hear! That is awesome :)

[@anuragaggarwal6783]

And yes surely soup from goat's feet also helped, as I'm arthritic patient as well

[@aaxk]

Good video

[@janelhartman2847]

great video! how would you modify this routine for those of us who have to drive to our running destination?

[@ishaninaik8395]

I just returned from the run to find this video, so decided to do the stretches straightaway thinking what is to loose! I am in tears! Thank you for all the amazing videos you post!

[@jmreinke]

Yeowww... I think I'll need to add this to my routine. I definitely have some soreness around the lower abductor. Thanks - I really liked this video!

[@TheRunExperience]

Awesome! Glad you liked it.

[@jmreinke]

@@TheRunExperience Coach Holly does a great job of explaining everything so thoroughly. (Funny about needing to change out of sweaty clothes, but I totally get that!) Thanks!

[@ziaurrahmanutube]

Hi Run Experiece Team, are there any Yoga positions that would be good to do before and after a workout?

[@stephen291994]

I'll give this a try i'm about to start my 4th week of running, and being 17 stone 238 pounds, my ankles, shins, calfs and knees are taking a beating.