How To Fix Pain In The Front Of The Knee. (Runner's knee)

Pain at the front of the knee-just underneath or around the kneecap-can be really quick and simple to solve. So, in this video I show you a really effective quick fix for kneecap pain (or "patellofemoral pain syndrome"), and then some other solutions in case your knee pain is a bit more chronic or severe. Knee pain while running (or actually kneecap pain while running) is called Runner’s Knee (PATELLOFEMORAL PAIN SYNDROME, or it’s old name: Chondromalacia Patella) and is normally quite easy to fix.
----------------------------------------
SUBSCRIBE for videos like this on how to Understand, Prevent, and Improve Musculo-skeletal problems!
What’s My Knee Pain? Knee Pain Types By Location (& Description)
• Why Your Knee Hurts. K...
Exercises to Prevent Knee Problems
• Knee Strengthening Exe...
----------------------------------------
#bodyfixexercises #kneecap #kneepain

[@SultansMama]

Please don't ever remove this video. I had knee pain for nearly 6 weeks. I tried several other therapeutic exercises and even got on muscle relaxers and they didn't help. I tried this a few times a day for 3 days and the pain is gone. The very first day the pain decreased by at least half! THANK YOU!

[@BodyFixExercises]

👌👍

[@Nithralas]

I just love the way you incorporate anatomy images and apply them to your own body. So simple yet super effective

[@BodyFixExercises]

Thanks Raoul. It takes a bit of work but great to hear it makes it easier to visualise. Thanks very much for commenting!

[@aramdawood8737]

The first 2 exercises immediately relieved my knees pain. Thank you.

[@BodyFixExercises]

Wonderful!🙌

[@adelinejoseph8945]

I have no words to thank you, Stefan. Been suffering with a knee pain for a month now. No meds or rest reduced the pain. Did the simple exercise that you showed in the video and felt an immediate change to my knee 😭 thank you so much and may God bless you abundantly ❤

[@BodyFixExercises]

Sounds fabulous Adeline!! Yes, sometimes this kind of knee pain can respond pretty quickly. Thanks for sharing your experience! Made my day. (And it's my birthday today!)

[@star2k044]

​@@BodyFixExercises happy belated birthday!!

[@JocelynnRodrigues]

Amen! I feel ya.

[@NoHrmanHauht]

A month!? Lmaoo 😂 .. I’m 12 years in kid

[@elainarockwell59]

Just found this, and it has been so helpful. I came from the video where you defined the different types of knee pain.

[@BodyFixExercises]

Glad it was helpful!

[@damianaranguren6736]

Very useful info presented in a clear fashion. Much obliged!

[@BodyFixExercises]

You're very welcome!

[@IsraelAmaral100]

I’ve been looking for this information for quite a while. Thank you for breaking it down.

[@BodyFixExercises]

Chuffed to have helped with what you need. Thanks so much for the Super Thanks! 🙏🙏

[@TheDaveish]

Great video. Informative and concise!

[@BodyFixExercises]

Glad it was helpful!

[@chandas9520]

Thank you so much for the video! Instant relief.

[@BodyFixExercises]

Glad it helped!

[@kavithams5969]

Thank you so much for assessing all possible causes for runners knee

[@BodyFixExercises]

👍🙌 no worries!

[@zoro_is_hella_hot5551]

Thank you bro you really help me with my knee pain I can finally start practicing my soccer and finally go to the gym again and God bless you

[@-Rizket-]

I’m a college track runner and this was a lifesaver for my runners knee!

[@tdawg822]

Amazing, instantly feel better 🙏

[@jimsym1969]

Thank you! So glad I found this. I’m writing this 20 minutes after and the pain is gone 🙏🏻

[@BodyFixExercises]

Wonderful!

[@THESUPREMEDJ]

Doing the outer thigh release instantly relieved pain 🤯 never would have thought tight quads would be the culprit

[@BodyFixExercises]

🙌💥🎉

[@alifarhadi3326]

I really cant find a good way to thank you,this just changed my life.i was injured for 8 months and you cured me❤❤❤

[@TheNorthwoodsFamily]

I’m 40, very active but my knee has been bothering me for months. Rubbing that muscle out immediately made the pain vanish. I’m going to keep massaging it and doing the stretches. Thanks!!!

[@BodyFixExercises]

Perfect! Well done!

[@legendofthebaconburner8691]

I do CrossFit and I’m obsessed with movement. Seeing this video and how your knowledge has instantly helped me with just the first time doing the excercises and seeing other people’s reviews makes me want to be a chiropractor, too. Spreading knowledge about our bodies and keeping people healthy is important.

[@BodyFixExercises]

If you love this kind of stuff, go for it! You sound passionate about it 👍👍👍

[@littlestbroccoli]

OMG, thank you!! It was just simple tightness, that's unbelievable!

[@BodyFixExercises]

You're welcome!🙌

[@GabrielGonzalez-FL]

Best video I have seen in the subject, thank you

[@BodyFixExercises]

Wow, thanks!

[@Isaac.Garcia]

in 10 minutes i was able to start fixing my problem. Thank you!

[@BodyFixExercises]

🙌

[@thek002]

this was really helpful! thank you!!!

[@kurtbarlow1375]

Brilliant video. Helped me out with an issue i've had for years and falsely thought was due to an old injury. Thanks very much mate. Subbed

[@BodyFixExercises]

Cheers! Glad to help!

[@anthonykaiser974]

Definitely have soreness doing the "quick fix" and it seems to be effective. Thanks!

[@BodyFixExercises]

Sounds good!

[@MrClaudehammond]

Great advice. I'm 55 and like to do speed workouts. You seem to know my exact problem. Great job!

[@BodyFixExercises]

Awesome! Thank you!

[@263JJ]

Very informative - cheers!

[@BodyFixExercises]

No worries!

[@feliciahurst6695]

Thank you so much!!! I felt relief immediately.

[@BodyFixExercises]

Wonderful!

[@surajitx1972]

Simple and super helpful video. I just realized how sore I was on the outside of my quads. Never ached otherwise, so I will keep releasing it. Thank you very much!

[@BodyFixExercises]

Yes it can be surprising how tender is to rub (even though it isn't actually sore in that area without rubbing it)

[@MP-bx3uj]

Giving you a big hug 🤗 your videos have helped me SOOOO much! Thank you!!

[@BodyFixExercises]

I'm so glad!🙏🙌

[@jenina7357]

The rolling pin exercise gave my knee relief. Thank you so much!

[@BodyFixExercises]

🙌 great!

[@helius2011]

Amazing! Helped a lot very quickly. Thank you so much

[@BodyFixExercises]

Great! Well done 👍

[@neild169]

Been looking for a lamens terms video for idiots like myself to help with my knee problems and I found yours which is the best explained video for knee pain ive come across and ways to help. Thank you so much for this.

[@BodyFixExercises]

Happy to help!🙌

[@longtran3183]

Thank you so much!!! This simple technique helps me reduce the pain a lot so that I can practice running again.

[@BodyFixExercises]

Wonderful!🙌💥

[@kingconorz]

This video has helped me a lot with the recovery of my runners knee injury thank you! 😁

[@BodyFixExercises]

🙌 no worries!

[@kassistwisted]

Thank you for the simple, useful, quick-to-the-point videos. I'm a former dancer who has become overweight and developed knee pain. It's been very distressing to be afraid to dance! Thanks to your video, I now know I should just go back to my old friend, the barre exercises. Everything you're doing for knee pain is part of typical ballet warm ups. Who knew? Thank you from the Netherlands!

[@BodyFixExercises]

I guess ballet dancers need strong knees! 🩰 Good luck with it all.

[@kassistwisted]

@@BodyFixExercises Yes the do. And good balance between muscle groups so your strong quads don't overwhelm your hamstrings, for example. Thank you again.

[@hydrakenn]

I had immediate relief, thanks!

[@BodyFixExercises]

Great to hear!

[@robbiedoes8841]

Would just like to say that you for this! I’m in a training block for my first 100 mile run and that rubbing down the outside of the quad was extremely painful so I think I’ve found the source of the issue. thanks!

[@BodyFixExercises]

It can really help. Good luck with it!

[@joseluisbatalha1997]

The quick fix really helped. Thank you!

[@BodyFixExercises]

You're welcome!

[@rdsher]

I had been suffering from knee pain for 4 or 5 days. I waited for it to go away. When it didn't, I started researching. And first of all, I saw your video about the cause of the pain according to the painful area, and then I identified the problem. I came to this video from the description section and the first 2 exercises given instantly relieved my pain. I used to have pain when climbing stairs, but now I can squat easily. Thank you for everything you have summarized in a really wonderful and easy to understand way.

[@wikihamilton2327]

Thank you so much, I really hear your explanation and the visual aids are great too. Now I've learned how to hopefully fix my knee.

[@BodyFixExercises]

Good luck with it Wiki!

[@carolgalea3610]

Thank you so much. I am a keen hiker and had some knee pain recently (that lasted 2 or 3 weeks) after completing long hike with lots of steps and my overnight pack. I was worried it might be age related (I'm 57). My quads get very tight so I'm grateful to have exercises to relieve knee pain and hopefully prevent it happening again.

[@BodyFixExercises]

It can be amazingly easy to fix in many cases

[@alexandermorris5630]

This was fantastic, got right to my issue!

[@BodyFixExercises]

great to hear!

[@_Ferrigno]

Easy to follow and seems like it would be very effective! Going to try this for my current knee pain

[@BodyFixExercises]

Best of luck!

[@chrisi8605]

thank you!!! worked like a charm after rubbing the outer hamstring as well as lower inner hamstring

[@BodyFixExercises]

Great job!

[@napio002]

LOVE ALL YOUR CONTENT, IT HAS HELPED ME TREMENDOUSLY

[@BodyFixExercises]

🙏🙏🙏🙌 Great to hear!

[@skyekryz9733]

this actually gave me immediate relief thank you so much easy subscribe ever

[@BodyFixExercises]

Fantastic!

[@javierbaez2032]

I did the massages and felt relief almost immediately! Thank you for the great advice.

[@BodyFixExercises]

No worries!

[@tommansfield6120]

WOW this made my runners knee significantly better overnight. thank you so much

[@BodyFixExercises]

Great to hear!

[@jonathanstone3340]

I really appreciate this video. When I self diagnosed myself with runners knee I was fearing it would take weeks for my knee issue to go away. Thankfully, this protocol does the trick and I'm able to run pain free again. Thanks again!

[@jaypee4288]

WOW. Did all the exercises and Fixed my left knee right away

[@BodyFixExercises]

Fantastic!

[@warrenlio]

Thank you! 🙏🏾 this helped so much it was point 2 that saved me. Weak Inner Quadriceps!!

[@BodyFixExercises]

Glad it helped!

[@AsphodeliaD]

Really excellent. Thank you. And so far it works!

[@BodyFixExercises]

Great to hear!

[@rui4724]

This was informative! Look forward ro adding these exercises to my regimen

[@BodyFixExercises]

Good on you! 🙌

[@rollito5690]

I am very grateful for the video. I am from Chile and more than two months ago I went to the doctor for the pain, however, he did not know what I had at the time of the visit and made me have an exam, in addition, there was no guarantee after the exam, because later he told me that I should have an MRI. Then, with knowledge, I started researching a month later, I didn't take the exams and reduced my training hours (swimming, cycling and running) to get here. I appreciate that people like you inform and communicate to the user, since, unfortunately in this country and possibly in others, there are ignorant, poorly informed or even very wise, but bad people, who only seek to get money from you. I have had two experiences related to that and I learned that, without a doubt, you have to be informed so that you do not see the face of a fool. Finally, I have a doubt. My pain is what you describe, but in my case it goes after warming up very well, before this, what do you recommend me to do? Because I am not sure if, later, it will be worse, it will worsen other areas, etc. I hope you understood and thanks for all.

[@BodyFixExercises]

I'm not sure I understand your question, sorry. If your pain reduces when you warm up this is a good sign because this normally means that the cause of your problem is either muscles (warming up increases blood flow in muscles) or restricted joints (movement mobilises joints). This means it's unlikely to get worse doing these exercises. So just start gently and try them. If anything feels sore afterwards, this means it is a bit inflamed, so in that case you can put a cold pack (ice) on the area a couple of times for 10 minutes. Espero que entiendas y suerte con todo! (No he respondido en español porque está un poco regular, lo siento.)

[@User_ML907]

Helpful and informative. Thanks for sharing.

[@BodyFixExercises]

Glad it was helpful!

[@user-je1bz1yx6p]

Omg I had a relief right away!!! Thank you

[@BodyFixExercises]

Wonderful!

[@EliProductions]

Hey just found out your channel! Watched a few videos and seeing tons of useful information for me and my spouse with sports related pain. Thanks for breaking down the anatomy and pain location and diagnosis so we can have an idea of what's going wrong and needs work in our bodies.

[@BodyFixExercises]

No worries. A pleasure!

[@ayshareema]

Thank you so much very informative

[@BodyFixExercises]

Glad it was helpful!

[@Pinkytone]

thank you so much! the first excercise helped A LOT. After doing it I realized my legs felt less tense and knees are less painful

[@BodyFixExercises]

Great job!

[@mimimizota1204]

instant relief ! I was in absolute disbelief after having constant knee pain - thank you so much :)

[@BodyFixExercises]

Wonderful! Glad it helped!

[@kyleathology6150]

I had a motorcycle accident a few years back and ever since my knee has had some slight pains every now and then. Since I started going to the gym, I quickly realised that I could not even squat without any weights as my knee started to hurt. Thank you for this video, trying different techniques and this video has been helping the most

[@BodyFixExercises]

Glad to help!

[@ayanap8396]

Omg the quick fix was great! Just touching my outer quad felt super tender! Im a competitive powerlifter and my squat has been suffering the past couple months because of this. I already feel relief. Thank you!

[@BodyFixExercises]

Keep going, a bit every day, until it doesn't hurt to rub at all. Then, after that, check out every now and then.

[@ninjac8866]

This is absolutely brilliant. I've been doing daily exercises for my knee, but nothing really fixed the problem. I was aware that my excessively tight Quads were the likely cause, but I couldn't find the perfect exercises until now. Thank you.

[@BodyFixExercises]

Happy to help!

[@lakridssmurf]

Thank you so much for this informative and clear video. Love it! 🧎‍♀🏃‍♀❣

[@BodyFixExercises]

You are so welcome!🙌

[@jarrahbailey]

thank you so much for this video I'm 14 and have been struggling with knee pain for months with multiple different types caused by dislocations and more, but this video is one of the only videos I've found that has really helped address the issue.

[@BodyFixExercises]

👍

[@jaypee4288]

I love youtube because of information like this that you get for free

[@BodyFixExercises]

🙌

[@amirbhatti4294]

Nice one knowledge of the week after knee injury pain 😔

[@fredysingh_]

thank you so much, the last workout is working well on my knee pain

[@BodyFixExercises]

Great!

[@ThatDarnTurtle]

thank you so much! You and your advice is a God send

[@BodyFixExercises]

You are so welcome!

[@davzz16]

This man just saved my life!!!!!

[@BodyFixExercises]

🙌✌️

[@JimmyMook]

Damn man. This worked!!! Relief immediately. Thank you

[@BodyFixExercises]

🙌 well done!

[@ryancormack6934]

Flat-footed cross-fitter here. Lately my right knee has been tender during squats. I will try these suggestions. Patellar strips seems to help as well.

[@diagonals792]

You, sir, have a new subscriber. My knee cap noticeably tracks laterally. It causes so much pain

[@BodyFixExercises]

Thanks for the sub!

[@ezethanbozo]

Just tried and it worked for me. Thanks a lot

[@BodyFixExercises]

Great to hear!

[@clintchambers3676]

Thank you so very much, This helped my knee, You are Amazing

[@BodyFixExercises]

🙏🙏🙏

[@haventgotaclue2328]

Thank thank thank you 🙏🏻❤️

[@nicholebellard2950]

Going to try these! Recently started hurting after lateral squats behind the kneecap on the rise up. Have not been able to do more than a few squats without it eventually starting to hurt. I've even started to lifts off the floor to take the pressure off the knee. Thank you for the video!

[@BodyFixExercises]

Good luck with it!

[@jvanniekerk1]

Wow thank you so much. I'm going to do the palm rubbing and strengthening by Quad.

[@BodyFixExercises]

👍👍👍

[@Djoffline]

incredible videos. Thank you for taking the time and effort to make these helpful videos.

[@BodyFixExercises]

Thanks Ryan! Really appreciate your comment

[@reneedebruin6236]

Excellent information and techniques! Thank you! ❤️😇❤️

[@BodyFixExercises]

You are so welcome!

[@midair2136]

Thank you sir. Effective exercises for relieving pain

[@BodyFixExercises]

👍

[@member805639]

Did it, worked like magic

[@BodyFixExercises]

fabulous!!

[@JimmyJudgeeats]

Thank you!! This was so helpful!

[@BodyFixExercises]

chuffed to help!

[@hanaoliviakartikasari8941]

It’s working! Great 👍

[@BodyFixExercises]

Great to hear!

[@davidtorre6916]

Thank you so much!

[@BodyFixExercises]

You're welcome!

[@demiladebakare3109]

Thanks So Much!

[@BodyFixExercises]

You're welcome!

[@Set_Free]

God bless you! This is my first time with any sort of knee pain (I’ll be 30 in March), and I was at a complete loss of what to do. Of course every article online told me I had knee cancer, so I was at a total loss. Thank God I found your video. These exercises helped reduce my pain immediately. I will be utilizing them daily!

[@BodyFixExercises]

Wonderful! 🙌

[@SafeMotions]

Thanks for the insight! Well made video!

[@BodyFixExercises]

Thanks!

[@markg99]

Agreed! Hey, Stephane, fancy seeing you here. Guess who has runner's knee again 🤪 Happy Christmas buddy 🥳

[@SafeMotions]

@@markg99 Haha, Hi Mark!!!! Sorry to hear. Get well soon and Happy Holiday!!!

[@Karina_Engr]

My knee pain is right under the cap, and on the top edge. I’ll give these a try. TY!

[@BodyFixExercises]

Good luck!

[@LSDemon]

Thankyou so much ❤❤❤

[@BodyFixExercises]

Always welcome! 🙌

[@reneenelson7714]

Absolutely awesome thank you thank you thank you having much knee problems and you were an answered prayer God bless thank you thank you thank you

[@BodyFixExercises]

I feel very thanked. 🤣 Your very welcome Renee

[@JocelynnRodrigues]

Wow thank-you SO MUCH! I think this is it. I love to play soccer, run and bike, all use my quads A LOT and I don't often stretch at all (me thinking my body can just figure it out, sorry body!) .....I have gone to doctor and am waiting for an MRI but it won't be until next year and in the mean time, I am frustrated by the pain...and was getting worried if it's a permanent issue. I have watched a bunch of videos on exercises but no-one spoke about this specific muscle being tight, and when I did that test to see - it was very sore to try to massage SO I think we found the culprit. After having done a bit though it just feels so nice to have that muscle massaged. I am going to keep massaging and stretch and look forward to seeing what happens. Thank-you so much!! God Bless you.

[@BodyFixExercises]

So happy to help, Jocelynn. Good luck with it. I'm sure you'll do well

[@shiinondogewalker2809]

I've had near constant issue with knees for 5 years. I offload weight using my arms by habit when I go to sit down on a chair because the knee pains comes suddenly and sharply at some point during squat motion. after doing this exercise just once I now can do some squats without pain and if feels unreal

[@chrisdiggs2237]

From a life long runner, thanks for all the tips.

[@BodyFixExercises]

Happy to help!

[@TheElMuffin]

So I'm sitting here with knee pain thinking I've got arthritis, I'm 38, overweight with psoriasis, so I didn't have to jump far to assume arthritis. I'm sitting here getting mentally ready to workout through the pain, because if I don't workout I lose my mind. I watched your video just now and did the exercises you suggested: massaged the outer thigh to relax it and did leg extensions for activating inner thigh and the pain just disappeared. My question is this: what sorcery is this? How do I go living? What do I even do now, just live pain free and enjoy life?

[@Br1cht]

Good stuff, helped!

[@BodyFixExercises]

Great!

[@daleelms5368]

I suffer from bilateral knee pain for at least a year now... I used to ski a lot now I get leg cramps during skiing. I do legs & knees exercises and it seems to help reduce the pain - I noticed that my knees pain are exacerbated when I do squatting (I.e. bending & picking something from the ground/floor). Watching your video had given me some ideas 💡 on how to control/ reduce the pain. Thank you. Cheers from Australia 🇦🇺.

[@BodyFixExercises]

A pleasure, Dale! Go the Western Bulldogs!

[@ruvimyefimchuk1166]

The second exercise fixed my sharp knee pain

[@BodyFixExercises]

Wonderful! 🙌

[@AmirTaghaboni]

thank you

[@BodyFixExercises]

You're welcome

[@celestebennett1557]

thank you for this video.

[@BodyFixExercises]

My pleasure!