Knee Pain When Running? | How To Avoid Runner's Knee

[@justinronca3009]

I have runners knee and I came up with a really cool trick! I sprained my ankle and now I don’t have to worry about my knee anymore!

[@HowCouldYouu]

underrated comment

[@colejames6533]

Dang might need to try ngl

[@SimonSez83]

@@colejames6533 that's the best part. You don't even have to try

[@nickmeehan1]

😂

[@GigaNormie]

Just as i was watching how to fix IT band syndrome i twisted my foot and injured it. Now i don't have to worry about IT anymore

[@christame2332]

I've only been running on and off because of my knees. I thought it was just because I was getting older (late 30s). I started doing these exercises and I've basically got rid of 95% of the knee pain! Unreal. Thanks a lot!

[@TheNikoavella123]

How often do you do the exercises?

[@paulk6119]

How often is it daily or every 2nd day or 3x a week? I need to know as started running again and pain returns for longer distance runs.

[@christame2332]

@@paulk6119 Do these stretches but others as well a few times a day to start with.

[@sebastiand5486]

@@christame2332 How long did it take for you to get over the pain? Like how long were you doing the exercises?

[@christame2332]

@@sebastiand5486 I do quite a lot of stretching every day. Most knee problems are from being sat down too long or not properly stretching before and after a run. The best ones for me are this one explained in this video and bending forward and touching my toes. How long? Just stretch every day for about a week without running and then start jogging a bit. I think everyone will have different reasons for having knee pain.

[@HaIsKuL]

4:08 Kneeling Quad Stretch 20-30s 5:03 Lying Glute Stretch 20-30s 5:29 Heel Drop Stretch 20-30s 6:05 Thigh Foam Roller (as many as you can) 7:22 Single Leg Squat 3 sets of 5 7:57 Side Plank Leg Lift 3 sets of 5 8:35 The Clam Shell 1 set of 15 reps per leg

[@richardderoca6149]

A time saver! Appreciate this for taking your time typing

[@omanduhuislife3367]

Star 🌟thanks

[@gauravmuralidhar1852]

Thanks

[@vincentli7043]

@@omanduhuislife3367 Oi

[@Annyhehehe]

Thanks, man! I'm heartily appreciating your effort and time for this!

[@dirkbaskett8955]

Ran 10 miles today for the first time and my knees were killing me. Did the first Kneeling quad stretch a few times and instantly reduced my pain, 10/10 would recommend!!! Such a life saver. I'll definitely start doing the rest of those exercises as well to prevent this from happening in the future!

[@panchovilla1155]

When do you do these exercises? Before your run ? After ? Or completely separate ? Or it doesn’t matter?

[@godlylimebean9575]

@@panchovilla1155 best to stretch BEFORE any exercise, and AFTER any exercise. Keeps your muscles/ligaments loose and less risk of tearing or straining.

[@spacecommandor]

@@godlylimebean9575 This is not good advice, static stretching is recommended for AFTER, dynamic stretching for BEFORE. Do not do long stretch-and-hold positions before any activity, that has been shown to increase the chance of injury

[@bendingriver7101]

​@@spacecommandorI am inclined to agree with you in the context of running however I would caution you away from saying static stretching should never be done before. Certain sports that require that flexibility to perform still benefit greatly from static stretching and often reduce the likelihood of injury. Dance, rock climbing, figure skating, and gymnastics are the sports that come to mind. Primarily cause these sports are fairly low impact and the athlete actually benefits from the increased mobility because they are stronger in extended positions.

[@geraldinecoca-rodriguez8642]

My knees were hurting after a run and I came across this video and it instantly relived a lot of pain

[@Entername1111]

What number of repeats did you do on each stretches and how many times in a day? and u did after run or before run?

[@alekseizhabitenko5440]

I can get instant relief from any type of exercise involving knee, I guess because of lube that is produced during those exersises. But the real question is how to get rid of this pain completely.

[@Hassy171717]

A couple points from my own experiences! :) 1) For foam rolling you should work both above and below. IT band always needs work (above the knee), but don't neglect the calves and anterior tib (front outside of shin). 2) Strength is just as important as mobility/stretching. This really helps with strength imbalances. 3) Over training is a huge cause of this type of injury. Cross training with low or zero impact movements to supplement running. And nothing beats proper recovery. 4) Last but not least ... actually probably should be first!... FORM! Doesn't matter what you're doing (squatting, running, swimming, biking, xc skiing etc etc), bad form will come back to haunt you. Get feedback/coaching on your movements from people that know what they're talking about, or do your own thorough research. It's never too late to learn something new and improve the way you move!

[@EcoHubIndia]

"Get feedback/coaching on your movements from people that know what they're talking about," how could we find them?

[@Hassy171717]

@@EcoHubIndia The internet is a wonderful tool my friend. Search for local coaches and groups, or search for coaches that offer online services and video feedback. A lot of the latter will be right here on KZbin!

[@h2t26]

Wish I saw this years ago. I wanted to run a marathon, my first in 20 years. I increased my mileage way too fast I see, didn't do any of these stretches, just the basic ones learned in PE, and with another video I realized my form has always been bad, another video showed me that I shouldn't be trying to run so much. So mistakes from top to bottom, no wonder my knee pain got so bad I gave up on a sport I loved thinking I was too old, had genetically bad knees, or ruined them to the point of no return. Year later, I've started going back to walking now for a few weeks, thinking of maybe doing a short jog since I haven't had knee pain in months. Will keep all this in mind. A cautionary tell for the the rest.

[@cloudxarepretty]

Any updates???

[@jagermeister-3812]

@@cloudxarepretty hello, I am H2 T2’s friend. He unfortunately passed a month ago from running 28 miles and dying of a heart attack.

[@axelg79]

@@jagermeister-3812 bruh lmao

[@jagermeister-3812]

@Shivansh Sharma yes, for real :(

[@LilXancheX]

@@jagermeister-3812 good riddance. That a hole thought he could run faster than me. Big mistake

[@gracekeyes7188]

I've been struggling with runner's knee and patellar tendonitis for the past year. I had labrum issues in my hip years ago (running overuse), during which my ortho told me to limit stretching since I had great mobility as is. So, I hadn't been stretching regularly. The past month I finally reintroduced stretching and regularly do some of the stretches in this video and it alleviated 90% of the discomfort and pain I've been experiencing. I'm also doing PT, but am now at the point where I am going to re-introduce running after this long hiatus.

[@yaswanthreddy3516]

I am facing the same from an year and half. I am under rehab now ander a sports physio. Pretty much same workouts , streaches and strengthening he told IN VDEo. But she gave me 12 stretching, and 4 types of workout each day for 10 days ALOnG WITH fOaM ROlLInG. I am getting back to normal now. SHE ADViS ME TO DRiNk 4 LTR WATEr, VTAmin D,OMEGA 3 SUPPLIMENT AND PROTEIN

[@wilwaren8571]

also if i may advise changing shoes type was a , life saver. im now in barefoot shoes. your muscles will come back and do the work they are meant to do.

[@demesehcobb4275]

any updates on your condition? did the pain go away? did these exercises contribute significantly?

[@awmdanger9677]

Same here. I am also struggling from runner's knee and patellar tendonitis from the past year. I had ran 100m in 14.24 seconds, and my knee bent at the end of the race.

[@TheyCalledMeT]

important, stretch after the run not before. and if you have those massage guns are great for regeneration both muscles and tendons since they help blood circulation

[@hank2772]

I got a very aggressive start on training for a half marathon and ended up getting runners knee. This tutorial was super helpful with the guidance and I can feel a lot of the pressure and pain in my knee clearing up. Saving this video for my daily stretch routine!

[@JennaOnTheBeach]

Did you get ITBS (outside of the knee) or kneecap pain?

[@word42069]

Hi, I’m your twin in the future! 😂😢

[@welcometothepsyop3639]

I have been having crippling knee pain from running, very new to this. These stretches took the pain away immediately. Now part of my routine.Thanks!

[@Entername1111]

What number of repeats did you do on each stretches and how many times in a day? and u did after run or before run?

[@explodev2550]

@@Entername1111did you ever find an answer?

[@mirtabortolotti3831]

@@Entername1111 I know I'm not OP but if it helps, I was in the same situation and I started doing these stretches daily, but especially after a run, and I hold the position for at least 30 seconds. At the beginning, I was actually doing the kneeling quad stretch twice or 3 times a day to alleviate the pain when I would start feeling it. Did you start doing them in the end?

[@1996allah]

The first comment explained mine perfectly. Usually running 7 miles 3-4x a week....went and ran 14 miles yesterday because i had a week off

[@sherunswild4391]

I like how you do all the moves in slow mo! Definitely helps me understand how I should be positioned

[@hydra66]

for strength/ stability, slowing down an exercise actually works some muscles more- time under tension rather than number of reps. eg try slowing a press up down to 3 or 4 seconds rather than going straight up.

[@helpmereach1ksubswithoutan171]

@@hydra66 do you really need to execute everything told in the vid?

[@vivekbhat720]

Each stretch is a life-saver, thankyou for keeping my jogging alive. Also each exercise mentioned here was initially very difficult for me, meaning that those muscles were not getting used. Now my legs feel much stronger and stable. This video is god level.

[@TheHumanBodyTalk]

❤❤❤

[@Tunkert]

My volume: 0 10% increase: Never knew training was this easy

[@sephrajin]

Haha yeah... 4 weeks ago: 0 (ran for 15m) 2 weeks ago: 5min Last week: 5min (with several breaks of just walking in between) This week: uhm.. should I even consider go jogging (not running) again? Also, my knee pain is on the sides... At least the pain now only lasts for 1 week, where as the first was 2.. but I also cut the amoung of jogging to one third...

[@saahilnayyer6865]

@@sephrajin Side knee pain usually is caused by a tight IT Band. There is a ITBS rehab routine by Strength Runners. Doing those exercises even 4 times a week helped me a lot. Still stings a little but Im sure with the right strengthening it will go away. Also remember to stretch before/after your run. Happy running!

[@pamelasimiyu4037]

I've been experiencing really bad knee pain that has interferred with my routine running and I even took a break from running for a week because the pain was so bad. I did the stretches in the video and wow, instant relief. The pain is no more. Thank you very much.

[@jorgeatayde3485]

Dave m what about a treadmill? I’ve been forced to use it considering the freezing weather my area has encountered.

[@jorgeatayde3485]

Dave m thanks for the advice

[@MVOH]

Chris Hemsworth I run in -20! Once -25 with zero windchill. Best run in my life :)

[@hermitcrypto2787]

Your knee went past your foot, just saying

[@julubeats]

Ulifanya stretching for how long Pam?

[@shazdaman786]

This video was well done thank you. Currently have runners knee and out of my half marathon training for two weeks now. V depressing and mentally hurting. Will implement once I'm up and running again, I wish the recovery was quicker. Thank you for sharing.

[@mikew5163]

I also currently have runners knee. I completed Couch to 5k just before Christmas then continued on to doing 3 x 5k runs a week but had to stop 2 weeks ago because of the pain. It's getting better but I'm unclear whether I should start these exercises now or wait until it's stopped hurting. Also not clear how often, and when, to do these. Great video though, presented with great style and confidence!

[@nawaralotaibi8980]

What happened with you mate how long does it take to go I have stopped and I did rehab for two weeks but I still have some pain

[@shazdaman786]

@@nawaralotaibi8980 hi, after a number of physio sessions (4 in total) the moral of the story was stretching and strengthening the legs and hips. It's taken about 4 months for me to recover (I'm 45) so age will be a factor. Concentrate on some body weight excersises at home and try not to run (I know it's hard) for a little while to give your body some time to recover. All the best

[@sub-averagememes4585]

🚨I wanted to share this with you guys since I have dealt with knee pain for the past 3 years and maybe you could find this useful. As a runner for 8 years and a varsity track and cross country runner I for sure wanted to get back to running without pain. And after searching for a cure through doctors and physical therapy, nothing worked. That was the case until I came across a specialist who concluded my quads were very tight. This made sense because I sit most the day at work, despite stretching regularly. All I can say is stretch often, whether you’re dealing with an internal issue or another issue it’s important to stretch whenever you can. I wasn’t able to kneel, sitting on my ankles until recently and I haven’t had problems since. I hope this can help some of you guys out there. Run fast and stay strong my brothers 🏃‍♂️

[@JennaOnTheBeach]

I have the same problem but didn't know it was tightness. I felt like I'd aged 50 years overnight and the knees suddenly hurt when I try and do anything but move in a straight line. No swelling just pains. Now I'm thinking it's this because it comes and goes.

[@hlgoodman]

Yes, I have fixed mine with some good massaging and foam rolling of the quads regularly and also leg strengthening as in video!!

[@ssoundwaves]

I really kneeded to see this! You, my dear friend, are an absolute knee saver!

[@DripGoku178yearsago]

He is God of Knees......

[@HaakonDybdahl]

Magic! I did the first two stretch exercises, and the tingling, numbness, and the ache in my knees went away in seconds. Thanks a lot!

[@08wewe]

Which one is the mnumbness?

[@kd3422]

I never thought I would have knee pain when I first watched this video a year ago, but now it’s been a life saver as I have increased my running volume and my left knee is starting to hurt

[@evereststrength]

Very nice videos from you guys. I have a nice couple of tps regarding the knee injury prehab. Use bands for working the hips - since the legs are attached to the hips and they do their best to keep the legs stable - the stronger the hips are - the less work the knees and ankles gotta put into balancing, specially when you start to get tired and the last push. minibands (20-30cm long) not thick ones, low - low/medium resistance - put the band between feet and walk side steps with perfectly straight legs, like 10 steps right, then 10 steps left. Lift legs standing marching in position, knees high, left right left right etc. (use higher resistance with this exercise) In general work the hips - after all - they are in control of the leg and where it is going. Have a great day guys =)

[@abdelhamidazzaz6559]

What helped the most with aching knees was doing side steps with a resistance band around my ancles, doing the clam shell move with the resistance band around my knees and doing the side raises with ankle weights around my ankles.

[@jamesgreen405]

Not saying this will work for everyone, but Im 38 and I used to play sports through high school and beyond but running always got my right knee, IT band, shin splints etc... starting back in high school. I tried barefoot running this year after reading studies on it, very slowly at first back in march around the time of this video, and all pain is gone and my smaller muscles are much much stronger and noticeably bigger and my balance is way better. I still cant quite run as fast on concrete but Im faster on grass or dirt. After 4 months of daily barefoot starting with walking and now running up to 4 miles a day, I have thicker padding over the toes and ball and a bit on the heel but its smooth just thicker. My feet have learned to respond instantly to small rocks or changes in surface and adapt by softening the foot around the rock, this coupled with reduced pain sensation makes stepping on small things minimal. I ran right through a patch of stickers yesterday, stopped and pulled 3 out of my the ball of my foot and kept going with only slight discomfort and I believe theres still way more toughening up to go. The biggest change has been in my form, I didn't realize how poor it was and how removing the shoe would make me adapt to run naturally. If you have pain or are recovering from injury its worth a shot while you recover, just go slow.

[@MrCmon113]

What do you mean with stickers? I've never seen someone refer to something hard/spikey as "sticker". I think I got into barefoot running similarly to you. I did barefoot walks through the forest and started running to and from the forest. Then I noticed that this felt better than running with shoes.

[@jamesgreen405]

@@MrCmon113 little thorny things about 1/4 inch long spikes. Still running barefoot, training for a half marathon now. My feet could do a full and keep going just gotta get the rest of my body up to speed.

[@Alejandro-mv1lh]

Do you wear the foot shaped shoes or rock barefooted and wash the heck out of your feet later

[@jamesgreen405]

@@Alejandro-mv1lh totally barefoot and just a quick wash when done. Once you build up the bottoms of your feet a bit things dont stick as much. Love running through mud and grass barefoot.

[@pyguy9915]

I used to run barefoot but I developed athlete's foot (from gym probably) and forgot about it. Thinking though, this seems like a good way to get plantar warts and other baddies on your feet....

[@Jennings1126]

Strong Glute medius is life! So is transverse abdominals! It’s a game changer in how your body moves if they are strong. Also strengthening abbuctors along with glute med, and stretch hip flexors helped me! Thanks for this! I need a new foam roller :)

[@esayasnida4553]

I had the same problem because stopped running for a few months, after I’ve noticed that my knee feels wired and buckled. I did many squats and lunges to tone up my quads and I felt better. Then I started back to running I’ve done about 5 marathons and many half marathon race also I’m running up to 50 miles per week volume running. Also choosing the right type of shoes helps. It’s important that you understand your stride technique so you can buy the right type of shoes that fits your feet. I hope this will help.

[@wasp3959]

Yeah that's exactly how my knee feels ATM. I was doing fasted runs which I'm learning is not advisable for bone health. I'm definitely going to incorporate more squats and lunges as you said mate. Happy running bro.

[@shamarg6]

watcha mankambae Running on a empty stomach is bad for your bones??

[@mcdrums3988]

Same i stopped running and exercising and my left knee began to a weaken and now it is very unstable and hurts, I assume it happened because I got injured while playing football but it got injured because it was already weak. Now I'm trying to see how to relief the pain with stretches and working out abain

[@remigal899]

What type of shoes do you suggest?

[@stevensimpson6208]

... this was incredibly helpful. I'm 3 weeks into running (trying to make it a permanent routine) and was concerned my right knee needed surgery. Turns out I wasn't stretching right! Thank you so much.

[@smartgadgetsweneed5374]

I have runners knee, right now and I can already say that this will help me

[@aycanur9425]

Started running 2 weeks ago and yesterday felt this aching in my knees but after doing only 3 of the stretches i feel a lot better.

[@henrykeats6950]

Same, had no clue about all these things before I started

[@giordanclaridad9373]

Any updates?

[@aycanur9425]

@@giordanclaridad9373 well i kept running for 2-3 weeks but i never stopped hating it :D so i decided to do a more lowkey thing instead and i've been doing yoga for about 3 months now

[@giordanclaridad9373]

@@aycanur9425 but, does your knee still hurts after a run?

[@aycanur9425]

@@giordanclaridad9373 they didn't after doing these stretches a few times a day

[@Saiarts_yt]

I don't experience runner's knee but I do note that regularly increasing the volume, and using dynamic stretches normally helps me to advance my running routine. I am not doing this for an competition. However I done this self coached so this is like my meditation over competition.

[@cesarq6011]

This works!! When runners knee starts while I’m running i massage the side of my knees alleviate the tightness like he did with the foam roller. It instantly goes away you just have to deeply massage it. Great video!

[@jeremiahyonemura]

Yeah, I missed out of an XC race sophomore year because of my knees because I couldn't run for three weeks. I will definitely start implementing these so that I can run consistently.

[@jaystar77]

Thankyou so much for this!! I’m a beginner runner but walk long distances and started getting the dull pain in my right knee after a hike, but this weekend I suddenly got clicking movement in my knee but I have no pain. So I’m more than certain I have runners knee. I have really tight hamstrings but strong quads. Will definitely give these exercises a go!!

[@samirrerizani7918]

Great video! Soooo helpful! Never had knee pain 3 years running. 5 weeks from marathon and it hit me in last 2 long runs!

I've had runners knee before and can confirm, the exercises from this vid help. Ever since I got rid of my knee problems I incorporated most of these stretches and the foam roller into my post run stretch routine and so far the problems haven't come back.

[@markthrelfall3577]

Thanks. I'm glad you agree

[@benwhitehouse452]

Tomasz Frątczak how long did your knee pain last Iv had mine since December and struggling to sort it

@@benwhitehouse452 After the initial pain I experienced during one of my runs I decided to just give it a rest for 2 weeks. The pain didn't go away. I started looking for exercises and stretches and working on it. I went out for a 5k run after another week, pain came back half way through the run. I ordered a foam roller. At this point I was stretching and rolling every morning and evening. All in all it took me 6+ weeks to get to a state where I could run again and for a long while after I still stretched and rolled every morning and evening, plus roll before and roll+stretch after each run.

[@dilawarshaik7423]

I run 4 km daily, and encountered with this issue recently....would like to know if I am supposed to do these exercises after running or b4 running.

[@Thegamer-tt6cx]

Thanks for the video....I followed it and happy to report that my Knee pain vanished within a week...now no problem in running long distances...

[@awes0men0b0dy9]

I’m 15 and have been running on off for the past 6 years of my life, and recently have started having terrible knee pain when I run, I’m excited to try this and hopefully it improves it, thank you so much for sharing this knowledge

[@Maui94-j0y]

This is something that got me quit the army. During the field days I stressed my knees so much, I could barely walk anymore. The sarge told me to continue or quit the army. Well, since I didn't want to ruin my body even more, guess what my choice was. :/ Hopefully after doing these excercises I might have a chance to get back in. Thanks

[@LilXancheX]

Lmao As if they’d let a sorry @ss worrrm like you join back in. You lost your chance. Now go back to sleeping in bed all day

[@mika-nc2pc]

@@LilXancheX “yung boy emo” shut up dude

[@SantoshKumar-jh4tc]

thank you very much for your suggestion, I too experienced knee pain. I took 2.5 years gap due to pandemic and then started to run . first day 5k in 28 minutes and second day I covered 5k in 28 minutes with no strengthening excersize. third day no run no strengthening excersizes but resulted in knee pain. now took proper rest and started with 10% increase in my run with no pain. thank God 😊

[@AmeeraSaeed]

I found running on hard sand rather than the pavement helps. Also taking it easy and not increasing your training more than 10 percent at a time. Good posture and suitable shoes of course. I’ll definitely use the exercises from this vid. Thanks!

[@GarthVader78]

Thank you Mark, very helpful. Especially the part about increasing weekly mileage, I ramped up my mileage from 4km to 7km within a month and my knee wouldn't have it! Now Im researching fixing it!

[@fron645]

I started running again and really felt it yesterday after jumping from a regular 3-5 miles to a 9-mile run last night. I could have continued but the pain was increasing in the last 2 miles, and it continued way after I was finished. Will give this a try tonight and tomorrow early AM as I hope to go running tomorrow morning. Thanks!

[@crismagana2482]

Exactly what happened to me, jumped to the 9 miles felt it in the last 2 miles for sure

[@George3martinez]

Did it help?

[@mamf0815]

Got runners knee from overusage of my old running shoes during marathon training. Switched to training on bike for recovery for two weeks, got used to the new shoes and started doing preventive knee training. Marathon went great (was my first one, obviously beginners fault ;) )

[@jaypierre5993]

Thanks for the comment, I'm training for my first marathon I'm 3 weeks in and could barley walk down the stairs, I'm gonna rock the bike get new shoes, and try the KT tape. I stretch and foam roll but my knee is still sore. Gotta be the shoes.

[@fabrygass2203]

How long did it take you before u could run again ?

[@mamf0815]

@@jaypierre5993 Hey there, I wish you a good recovery! If you haven't yet I'd recommend you to get into the dos and don'ts strech and foam roll (don't roll over the knee and step back from some particular streches that might further destabilise the joint). Also maybe consult a professional depending on how things are developing. But in my (medically unqualified) opinion sounds like you drew the right consequences, and I can only emphasize the messages of the video, they seem very reasonable. Especially the 10% rule, even if I find it quite challenging to comply to it sometimes ;)

[@mamf0815]

@@fabrygass2203 If I remember right it were two weeks. But I was never diagnosed, so maybe I caught it quite early on. Also I wasn't even registered for the marathon so I had no pressure and could just go for it when I felt well again. For other conditions the adequate break duration and therepy might obviously be totally different, and I dont want to give out any bad advice. For me It worked out to listen to any pain. My way of thinking is, that if you're in pain from training there's a reasing that you must find and change. If I could give myself advice It was to obey the 10 percent rule, use two proper pairs of running shoes in training and most important do exercises as shown in the video.

[@solefreak2]

How did you the trainers were the cause? I have some old trainers which still look new but completed a 7mile run yesterday and have pain on my left knee. Not sure if its the shoes as they still look to be in good condition but have had them for years and also unsure of the millage they have on them.

[@chris222233]

I hope these tips will help! I just turned 36 and joined the Navy. I leave May 22. So I’m training now I have 1 month. I just started working out.

[@TheIcemanF14]

Stay with it brother! You can do it! Thank you for your service 👏🏽

[@zoccat88]

I have runner's knee problem that starts regularly at 10 km treshold. I was taking it as a physical property of my legs that I cannot change, but this gave me a new hope that I could potentally run over those 10 kms without pain. I didn't search for this video but found it accidentally, hopefully those exercises will help.

[@anthonymartinez5513]

Lol I started running 6 miles everyday since May, this pain goes away for days at a time and then comes back. I’m glad I learned these tips can’t wait to implement them in my daily routine.

[@Cecil_The_Paladan_Of_LightFFIV]

Hey just wondering if your new implementations have started to have any positive effects on your running? Would truly love to know for my mental note.

[@nitugurung6260]

Amazing tips thank you. I am a novice runner and was starting to get problems with knee. But these exercises and the foam roller has completely helped with my knee. No more knee pain and safe running. Thank you 👏

[@nombimei5902]

Hi there, thank you for the much need advice. I actually tried the stretches while watching the video and I can already feel the relief.

[@Agx21111]

I got runners Knee, I can walk but I feel a horrible pain when I try to run, I stopped running this week as I am not able to do it, I am going to follow this advices next week.

[@50Something]

Many of these excercises are great for the hip and IT band issues I had over the holidays. I'm almost pain free. I just feel a slight niggle in my left knee from time to time. Thanks

[@AliAhmed-sb2fv]

this was actually genuinely useful. None of this waffling you normally see in fitness videos.

[@mrsb5646]

Definitely starting this routine, I had a lateral release on both knees years ago & they’ve starting paining me as I’m increasing my running distance. I might be able to run 5k but my core strength is zero so I’m plagued by ankle, knee & hip issues. Hoping this will help.

[@JennaOnTheBeach]

I find that working a strong core even when the wheels are coming off really helped me!! Still a work in progress but I couldn't believe what a difference it made! Best wishes for your recovery

[@livedontletdie]

These stretches alone are something to take your time with. I feel so much relief with the foam roller in my hips too. For the glute stretch i like to put the toe of the non stretching glute on the wall and focus on keeping the flat of my back on the floor. If you pull up on the leg instead you may lift your back up off the floor on only the glute stretch side. I feel a release of tension when I press through my toe on the wall and down into my flat back on the ground. The knee grab lunge is difficult for my knee caps. I definitely recommend the couch variation. Thank you so much for this warmup stretch set 🎉❤ it helps recovery and reset for the next training session

[@lloydgrahamjr407]

I was experiencing an aching pain in my left knee and did the first knee stretch and the pain immediately left like.....WOW👏🏾👏🏾👏🏾

[@shreevari]

Worked like magic for me too!

[@LeraM]

Life saver!! Reduced knee pain instantly 🙏🏻

[@ethanjohn7638]

Great tips, keep it up! I've met a physio and can confirm that these exercises are very similar to those which he recommended. Just a rule of thumb, don't do these exercises if on a scale of 1-10 the pain is more than 4. Muscle pain is acceptable, but join pain is something you should be wary of.

[@omarbarradas306]

Runners knee is my all time nemesis, I’ve been doing strength training for many years and every time I get into running my Knee gets mess up, I ran a lot last year and thought I was over it, but I just started training for a race and it’s back

[@kylestephens9593]

started 4 years back with my running journey. not having prior athletic background, so i only ran... i kinda knew i have to do strength work to aid my running and injury prevention, but tried it and it was boring as f#ck. now i'm month and a half with runners knee and it's so frustrating... building my upper leg and core muscles from scratch.

[@eliotarnold6255]

Not sure if I really have runners knee but this is good to do anyways right

[@sylkvass1]

Yes of course

[@Pelimuistelot]

After long winter, I started too roughly. Never had problems with knees before but now I am having some pain. Live and learn.

[@Back_To_Pray]

I ran the distance I usually save for my big run at the end of the week, but this time I did it with very minimal breaks between miles and at 4.5miles I felt my knee area go from stable, to not so stable. 8 hours later, it doesn’t feel terrible but there’s a faded pain and swelling feeling that normally isn’t there and it feels so obvious it was from that thing that happened at 4.5mi into my last run.

[@AshLongie]

5.17 stopped pain straight away thank you so much buddy ive been depressed for over a year i cant believe it im gonna keep doing these streaches for a day or 2 then go for walk see if its pain free thanks so much

[@josephwakley5842]

I had runners knee when I began to take up running for the second time in my life, I had a self-diagnosed overuse injury to my IT band (so take this with a pinch of salt as my opinion purely on a poor understanding of A level pe). Luckily I paid attention and didn't continue to run on it after 2 weeks of trying to suck it up. I was able to treat the injury by paying attention to making sure my foot strike way even (not landing too much on the inside or in my case the outside of the knee), as well as focusing on running in a forward motion having a less bouncy form. By correcting my form and taking some time to rest I was able to go out running again. Hope this helps

[@jakebayar]

Hey I’m having the same issue on my right knee. Any tips on correcting form?

[@esoteric404]

i'm no expert, but i am a long distance runner, and i've yet to really experience runner's knee (knock on wood) and one piece of advice i'd give is be mindful of your muscles. even w/ lots of experience i've noticed that after say mile 20, my knees begin to feel the pressure a lot more. i find that being mindful of my quadricep contractions in relation to the impact w/ the ground, helps to absorb some of the pressure. i also always run in the softest possible place available while running. by softest i mean the area that is the most porous, or area that is going to absorb more of the impact from my steps. that oculd be the asphalt relative to the concrete (street vs sidewalk) or the dirt/grass/gravel/anything vs the paved trail (just off the trail usually)

[@dhruvbansal1014]

Flexibility 4:09 Kneeling Quad Stretch 5:03 Lying Glute Stretch 5:30 Heel Drop Stretch 6:06 Foam Roller Strength & Stability 7:22 Single Leg Squat 7:58 Side Plank Leg Lift 8:36 The Clam Shell

[@folderfolderson7042]

Dhruv Bansal thanks man

[@edvardpiano]

doing a half marathon in may. did it last year, only managed to run 13 km and struggled through the rest (2:06:42) and had very bad knee pain a week or two afterwards. going to start preparing now and build up more gradually! here's for a pain-free sub 2

[@saraayee9628]

I started playing soccer around a year ago and my coach makes us run a lot do sit-ups while running and stuff like that and back in novemberish my knee started hurting so bad but it was just the left knee and I couldn’t even run but I forced it and this happened for like 2 months it then stopped then ever since quarantine started I wanted to workout more so I would go to an empty field and run for a little and that’s it no pain but yesterday I ran almost a mile and after I couldn’t even get up the stairs or barely walk it feels better today but idk if I have runners knee

[@KnotSoProGamer]

The kneeling quad stretch was life changing!

[@alland.713]

The lying glute stretch along with rolling over the glutes and TFL really helped me getting over ITB syndrome. That and strengthening was super helpful. Thanks for covering the topic!

[@macs-13]

I tried everything for paining, popping knees. Reclining Hero Pose is what helped me the most.

[@jasminescobedo7404]

Which one is that. I literally can’t go a day with my popping

[@macs-13]

@@jasminescobedo7404 Supta Virasana 😄

[@manuelk8038]

I've learned that you shouldn't roll over your IT-Band. You need to roll over the Rectus Femoris which is located on the upper right side. So you want to roll in an 45° angle. Then you search for tense points and keep the pressure for 30 to 90 sec till it loosens

[@Northwindbreeze]

Thanks for sharing!

[@markthrelfall3577]

Thanks for the advice. Personally, it's never been an issue for myself. I know top physios, for national teams, that advise using it on the ITB. I know that I would be in trouble if I did not roll my ITB

[@duramaxallison2535]

As my man Jeff Cavaliere at Athlean-x explains it, rolling the IT Band is a painful waste of time. He does recommend "flossing " the tfl. Note the muscles that connect into the IT Band of course can be effectively rolled. I'm certainly no expert. I'm just a guy in pain trying to prepare for his first marathon. I do like some of these stretches in this video and already think the first one might resolve my issue. Thanks for the info and check out my man Jeff. I don't know him but his videos have definitely helped me through several issues in the last year.

[@babakowen]

Yes absolutely IT band is actually just the tendon from the tensor fascia latae located near the top of the hip. In fact the IT band is actually just a force redirector for the vastus lateralis... The big quad muscle beneath it. You should roll around it, so just in front and just behind to release the muscle.

[@AronTorras]

I’ve had it for the past 2 months and it’s just lingering it’s only mild soreness now but was bad at the start. But it’s still stopping me from running. This was a really helpful video

[@matrixam6493]

I increased my training volume by an infinite percent because I didn’t train prior to XC season due to me not thinking it was gonna happen (COVID)

[@sabrinaelkhamissi9440]

Avoid try to being gtn hit

[@idnuncaan1570]

Thank you for uploading the video. My knee went wobbly while running today. Will be doing the exercises.

[@PivotFirearms]

Ever since being diagnosed with Osgood-Schlatter's disease (early teens) I've had some issues with both knees. After an horrific motorcycle crash breaking the tib and fib things have never been the same. However, my left knee pain is on the outside of the joint. It comes and goes but almost causes collapse even when walking. I don't want to face never running again bc I'm only in my early 40's but maybe it's time to hang my running shoes up for good! The problem is, your channel inspires me so much l can't imagine never competing in another triathlon!!😢 Thanks for the continually awesome content.

[@user-sv2bn7ev2m]

Exact same here! Also diagnosed in teens with the same condition. My pain is now in the same area too. I'm training for a pair of marathons in May and determined not to give up on the dream :) good luck to you in doing more triathlons.

[@PivotFirearms]

Carl Evans Hope the training goes well. May isn't too far away so I'm thinking you're almost there! Which Marathons? I'm looking to maybe go all out and do the Vegas half in November!

[@user-sv2bn7ev2m]

@@PivotFirearms Thanks. It is very close! I'm running Belfast City Marathon then Rock N Roll Liverpool. I'd love to do Vegas half. The videos on KZbin look amazing!

[@PivotFirearms]

Carl Evans Wow! Awesome stuff. I'm lucky (pardon the pun) to live just a few hours from the Las Vegas strip and I've got plenty of time to get ready, but I'm sure in October I'll be wishing l started earlier!!! All the best with Belfast and Liverpool!

[@hardworkgetsbuckets8797]

Doesn't Osgood Schlatter disease go away after your done growing? Just asking because my daughter has this and her doctor said it will go away after she's done growing

[@abhishekkulkarni2918]

I increased by almost 2 mins/km. still no knee pain. This video was a life saver

[@gtn]

That's brilliant news! We're so glad our video has helped you 🙌

[@Kermit_T_Frog]

I had runner's knee only once, and I've been running all my life. Since then, I have not had the slightest discomfort, and that was 45 years ago. (Knock on wood) I don't get any of this. I've never stretched. At least, not as a warm up. Back in the day, I just took it slow for the first 20 minutes of my 10 K runs. At 65, I take it slow for my whole run. It is really pretty simple. Keep your running to a reasonable volume and a reasonable rate. Avoid bouncing as much as possible. Keep your body weight to where your knees can support it. And most important of all, RUN REGULARLY. No taking weeks off. At 65, I still run 5 Ks three days a week. The other 3 days I lift weights. On the 7th day, I'm like God. I rest.

[@sawamichelle]

Thank you. This helps!

[@Kermit_T_Frog]

Like I said. I don't get it. I ran up to 100 Ks a week without pain for decades. I have never stretched either before or after running. I DO daily stretching exercises. Just not before or after running. Running has such a limited range of motion. If you don't do any other form of exercise, you are going to f' yourself up.

[@sawamichelle]

I had pain in my 20. Now decades later no pain. Run same amount as you. No stretching before hand. Teach yoga fridays. Good to know in few more decades I will still be running ok prob. Thats why ur comment helps.

[@meegel3689]

Cool name

[@keithscouble4719]

Am in my twenties, I took up running and for some reason my right knee has issues. Hoping I can be like you guys running for decades.

[@chrisbaltazar7164]

When doing the lying glute stretch, point your toes towards your shin. It reinforces the knee joint when bending it that way

[@Ophanim1000]

Good advice that helped

[@aprendiendoC]

Do you mean to point the toes of the foot that is on the air, towards the shin of the leg whose foot is on the ground?

[@abigrunner209]

This guys English accent really makes it sound correct. However, after running more than 40 years with a 2:16 marathon pr and a 2:42@Boston at age 50. GTN, we must remember the importance of the thoracic spine when it come to shock absorbing during the run. Improper alignment of the head to the heel is often the result of knee pain because the knee joint is absorbing more weight than it’s designed to. Remember to keep your ears over your shoulders. In this video our English friend’s ears were always in of his shoulders, sitting on the floor, on kneeling quad stretch, and on the calf raise. Our body gets pulled into this big “C” from sitting too much. Correct your posture by laying on the floor there should not be any space between your belt line at the top of your pelvis. Many people are able to put their hand ✋🏻 in their. Your next thing to touch the floor should be your shoulder blades then the back of your skull. Keeping you nose at a 90° 📐 angle to the floor. Many have the tendency to point the nose upward. Laying on the floor in this manner places the back into a “S” curve ready for action.

[@information03]

Sir, your video on runner's knee is really helpful. I just run n work out at home.

[@meneerpeer7653]

amputation could also help relieve some knee pain if you were considering

[@AlanBragg-bn7wx]

😂😂😂😂😂😂😂😂😂😂

[@meneerpeer7653]

That was a serious tip, how could one laugh at that?

[@AlanBragg-bn7wx]

😂😂😂😂😂😂😂😂​@@meneerpeer7653

[@williamtech4668]

Well... That was a personal suprise for me, mij left hip muscle's are a joke comparted to my right! Will continue to train these! Thanks!

[@elkevm2584]

Are you Dutch?

[@williamtech4668]

@@elkevm2584 yep

[@Chee7sAEpp]

I had Patella tendonitis many years - my right knee was inflamed constantly for 3 years until i decided to see a doctor (very stupid i know) i wore a bandage for a year and it got better. After then my left knee started to develop the same pain. (I did not jog or run when i was in pain) and curiously enough the bandage which helped the other knee did not help. Fast forward to today: pain free and running like a god! Here are my personal tipps: - get the inflammation treated. Ibuprofen is what helped. Took 1-2 pills a day for week and took a break for a week and started again until all the passive pain and swelling got significantly better - when wearing a bandage make sure it sits TIGHT and hits the right spot of the patella. Most bandages are too lose in my experience. So i wore a bandage and a patella band on top. - stretch and stretch and stretch. Especially your quadriceps. My favorite stretch is to lay on your back an tuck your feet behind your bum. First it seems crazy because you would think this would stress the knee even more - but no it really helps. It helps to push out any inflammation fluids in your knee joints and provides good blood flow. - my last and most important tip i recently discovered: switch from heel strike running to forefoot running. When your toes hit the ground first they can absorb most of the impact BUT be aware that this technique will put stress on your calves and Achilles

[@hananberger4372]

I got runner's knee a couple of years ago and it sucked. I ended up going to PT for it and, while my exercises were a bit different they do basically the same thing as what you suggested. The one excercise that I would add would be to sit up with your legs stretched out in front of you and placing a rolled towel beneath the knee so that it is raised a little bit, then you use your leg muscles to push down on the towel, you do one second push then a one second relax. Rinse repeat for 2 sets of 10-20 depending on what you could do without hurting yourself. Fun fact, my physical therapist told me that it very often is also very common in bikers. The reason being is that one of the quads is used to keep the patella in line and it's really only activated within the last 10% of motion so since bikers and runners don't typically fully extend their leg, that quad is not activated and it becomes weakened, allowing the patella to slide out of it's groove, therefore causing the discomfort.

[@AlexPalacios]

I think this is a really comprehensive video that does cover 99% of what you have to do to keep healthy knees, great advice! Just one little pointer from my side: I tend to have pain in my left knee, in the tendon under the kneecap. If I don't manage it well (ie. keep healthy and Tring quads through squats), after a while I cannot do squats anymore to keep the quads strong, since the kneecap drops then a bit lower and irritates the lower tendon further,so I get pain during the exercise (never a good idea to push through that sort of pain). My physio gave me some sticky tape I apply on my knee before the exercise to pull up the kneecap externally, just slightly. This allows me to do squats again and recover quad strength, and then break the cycle to recover knee stability.

[@jonathanpritchard6464]

One thing not mentioned, good running form is extremely important for preventing knee injuries. Heel striking puts massive strain on the knee (and the rest of the leg). Best to practice a forefoot strike using the ankle and arch of the foot to dampen the strike and distribute its impact up the leg more evenly over time.

[@Sattaar5El]

Like he does in the beginning if the vid on the treadmill.

[@playerzero2236]

Stretching. Spot on sir. And mechanics. Having good mechanics prevents a lot of injuries. David Goggins stretches for hours and that man ran over 200 miles non-stop in 39 hours. Gotta keep those muscles flexible and it prevents injuries but also reduces tension on tendons during and after training which is the cause of most pain you'll experience

[@xStylezOfBeyonDx]

I had runners knee before and I can confirm that these exercises help very much. Especially the glute stretch solved a lot for me. I do 1min each leg every morning. Imo the ITB rolling was not done correctly. you should position the roll at a 45 percent angle so between the side and front of your leg and then find the hurting part and hold it there for 30-60 sek until it loosens instead of rolling.

[@deepaksb7542]

I started and quit just because of pain in my knees, now planning to Run again, i will follow your tips and i ll update my results later .. thanx

[@gtn]

Best of luck!

[@deepaksb7542]

Thank you🙂

[@srenmesserschmidtnielsen4627]

Just to have it right. Runners knee is pain localized on the lateral side of the knee often caused by irritation of the Tractus iliotibialis ligament against the bone by the repeated kneeflexion when running.

[@Aritul]

Thanks!

[@AbhisekKishor]

It's so great to see so many people contributing with their issues and recommendations. This tribe mentality is what we need to excel together. Btw, I'm currently having runners knee after increasing the distance too much too soon. 🤦🏻‍♂️. Enough of the stupidity. 😅

[@merkadioe9806]

Y would any 1 dislike this vid? 🤯

[@lynxgaming184]

Its 609 now

[@charlesrump5771]

Just bought minimalist shoes. Ran 16 miles the first day at about 6 to 6.5 miles per hour on mostly concrete. This is the first time I noticed pain in my knee. It's not that bad yet, but I know it's a pending injury. I plan to run in regular shoes for another month while wearing minimalist shoes only at work. I'm also planning on stretching my knees every day and strengthening the muscles around them. Hopefully next month I can ease back into them.

[@randersonwilliams]

Good advice. Struggling through my first dose of runners knee right now. My first 70.3 in June so trying my best to keep on top of it

[@gtn]

Hope you get it sorted soon 🙏

[@ВикторНовосад-ъ7щ]

In which side it hurts?

[@injawellness3972]

Impressive video! Athletes and active individuals often face injuries during vigorous training. Collagen protein aids in recovery, keeping muscles and joints intact. One must consider adding external collagen sources as activity levels rise.

[@michaelstone6617]

This is absolutely the video I needed, many thanks

[@gtn]

Glad you enjoyed it!

[@dengueberries]

The kneeling quad stretch is fantastic!!!!!!

[@Entername1111]

Love this exercises! The best one i found for long time!

[@leavenleaven691]

I love you man, i did kneeling quad strech and i can walk normally again, there s still some pain but it will probably disappear shortly!

[@samuelp.roffman8279]

I literally fall straight to my fucking face when i try that kneeling quad stretch. Can't even get my back leg up without losing all balance, seriously pissing me off cause i had no idea i was this unstable.

[@mmue8515]

lmfaooo fr💀

[@ellak2570]

Me too, but I fall to my side cuz I have scoliosis, lol

[@vibin7817]

@@ellak2570 I broke my ankle and im trying to keep my balance but is hard 💀

[@MrCmon113]

Similar for me. I fall when I try it with both feet at once.

[@vibin7817]

@@MrCmon113 I've been doing long jumps for a few days and calve raises and is helping, depending what injury

[@dwarmour]

I used to get it a lot and a major thing I STOPPED doing was running hard all the time. I focused on slower runs with punctuated intensity and that really helped my knees in addition to body weight lunges and squats.

[@love7loyalty-MHA]

Wow ! I think that's where I went wrong. I was running up and down the stairs really hard