Knee pain with running? | 5 Myths about Runner's Knee

This video will bust 5 myths about knee pain. Patellofemoral pain (AKA Runner's knee) can be a frustrating condition, and knowing more about the condition, along with the common misconceptions can help you prevent and cure it.
Papers mentioned in this video:
Paper 1: The Pathophysiology of Patellofemoral Pain pubmed.ncbi.nlm.nih.gov/15995...
Paper 2: The Immediate Effects of Foam Rolling and Stretching on Iliotibial
Band Stiffness: A Randomized Controlled Trial www.ncbi.nlm.nih.gov/pmc/arti...
Paper 3: Vastus medialis obliquus (VMO) retraining or graduated loading programme for patellofemoral pain: different paradigm with similar results?pubmed.ncbi.nlm.nih.gov/31113...
Paper 4: 2016 Patellofemoral pain consensus statement from the 4th International Patellofemoral Pain Research Retreat, Manchester. bjsm.bmj.com/content/50/14/839
Paper 5: The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis:
A Systematic Review and Meta-analysis www.jospt.org/doi/10.2519/jos...
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[@RunSmarterwithBrodieSharpe]

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[@dan6918]

I, like most runner’s when the get injured, have been searching high and low for answers about my knee pain. This is by far the best source I’ve found which gives concise and helpful information about it. Thank you so much!

[@RunSmarterwithBrodieSharpe]

You’ve made my day Dan. Thanks for the kind words

[@carlk6669]

Very informative. I like that you cite studies/papers to come to your conclusions.

[@RunSmarterwithBrodieSharpe]

The only way i have confidence 😇

[@kjane920]

Thank you! Very informative! Simple and backed with facts!

[@RunSmarterwithBrodieSharpe]

You’re welcome Kara, glad you enjoyed

[@helius2011]

Thank you! Very helpful information

[@RunSmarterwithBrodieSharpe]

You’re welcome 😇

[@jamesnarbett7320]

Is your channel new? Your information is some of the best I’ve listened to and I’ve exhausted hours/days on the subject of runners knee to KZbin. I will take a new approach to my recovery. Thanks

[@RunSmarterwithBrodieSharpe]

Thanks for watching. Yep I am very new to KZbin but have had the run smarter podcast for years. Thanks for subscribing 🙏🙏

[@mikelesage7133]

Loved this video! Do you know of studies that point to specific exercises proven to support recovery?

[@RunSmarterwithBrodieSharpe]

Hey Mike, thanks for watching. Perhaps this paper? bjsm.bmj.com/content/bjsports/49/14/923.full.pdf

[@antkin608]

Many thanks.🙂🙏

[@RunSmarterwithBrodieSharpe]

You are welcome 🤗

[@pcfdenise3576]

Really interesting, thank you. I've just watched the others in this series too. I'm not a runner but have overloaded my knee joint after abdominal surgery which involved a long convalescent period where I lost a lot of muscle strength. When I started walking again, I was favouring one side so coming down heavily on my right leg, and I think doing too much too soon. (Why was there no advice on building up strength?) Your video has helped to explain what happened and I have picked up some tips on how to recover.

[@RunSmarterwithBrodieSharpe]

Glad to hear Denise. Good luck with your recovery ❤️‍🩹 I hope it is swift

[@michaelreed62]

Great videos!

[@RunSmarterwithBrodieSharpe]

I appreciate that Michael, thanks for the kind words 🤜🤛

[@teph9243]

Fantastic video debunking myths about patellofemoral pain! Thanks for shedding light on this important topic! I have been diagnosed with Chondromalacia patella grade II. What should I do to enhance my recovery ?

[@RunSmarterwithBrodieSharpe]

Thanks for the kind words, I’d say my injury rehab video series will be helpful. It’s a 10 video playlist of my channel. Go check it out

[@teph9243]

Thanks will watch them.

[@mavillen]

Clear explanations for why these myths don’t work or maybe that is only clear to us who have been involved in running for awhile and searched around for help and recommendations. I feel that when ever my knee acts up cutting back for a period has always helped and there are complementary training you can do to keep most of you current fitness.

[@RunSmarterwithBrodieSharpe]

All about being creative and resourceful. Well done 👏

[@PatrickOliveros]

I can't say if it's painful but there is something I feel where the runner's knee is usually located - this is primarily because I have a high tolerance for pain but also I am top heavy.

[@chucky1golf]

Think mine started because the terrain was uneven roads, hills, kerb hopping jumped from 5k to 10k too quick (peoples left knee)

[@koDiacc]

sometimes I have pain during simple tasks like walking for 3-4 days, and sometimes pain just increases without having loaded it the day before?

[@alexalim2642]

Great video! Many Orthos still advise VMO strengthening specifically! Would going back to strengthening (within acceptable limits) be applicable to patellofemoral syndrome with a mildly subluxed patella? Thanks!

[@RunSmarterwithBrodieSharpe]

I would think so. Of course, every patient has unique circumstance. I don’t know what you would define as mildly subluxed though. I am skeptical of that diagnosis.

[@alexalim2642]

​@@RunSmarterwithBrodieSharpe It was just a radiologic description in the MRI. :) Thanks for the reply! Will apply these to my rehab!

[@patrickgilroy9822]

What would be the better option running or stationary bike?

[@roohianjum7595]

I have patella alta my insall salavati ratio is 1.61. Please suggest me exercises to get rid of this

[@susanharkema2888]

Which is more likely cause of my runner's knee - old shoes breakdown after 6 months or overstriding? Thanks for the great video!!

[@RunSmarterwithBrodieSharpe]

Great question. I’d say overstriding if they are my only 2 options 🫣 overstriding would equal a lower cadence which has been shown to increase knee loads

[@davidcartagena1272]

I ran 1 month ago got excruciating pain on left kneecap of left knee, pain never left but not as bad as a month ago, evertime i run the pain comes back😢😢😢😢😢, its depressing

[@soanonso]

What are some good exercises to strengthen a knee, as you suggest, that's suffering from mild runner's knee?

[@RunSmarterwithBrodieSharpe]

Thanks for watching. This video will help kzbin.info/www/bejne/kIOqfKB3nt-cd5Isi=3w9kjGH4finyublN

[@soanonso]

@@RunSmarterwithBrodieSharpe Thanks for the fast reply!

[@playerzero2236]

Inflammation mostly under the patella with pain on impact, especially downhill. Had some relief from potassium and magnesium intake to RDI with frequent stretching but unfortunately I think I need to break from running for a day or two until it heals which is killing me because I want to hit more distance

[@RunSmarterwithBrodieSharpe]

Sorry to hear. Maybe a temporary reduction in volume is the best move for the long term. And you can bounce back bigger and stronger 💪

[@piaruns7928]

Or try the Maffetone training method (MAF) which forces you to run really slow but is quite good for recovering. So you might be able to let your knee heal but still get some mileage done. Helped me to get from tibia stress fracture to marathon again in less than 4months (after healing the bone). Good luck to you!

[@darrengofton7564]

I ‘think’ I have this. I’m a keen runner and never been injured before. I had a sore knee (left leg, right side) a few days prior to competing in a HM on Sunday. I had no swelling. There was no bang or fall, it came from nowhere although I had been training consistently for a good few weeks. When I started running the HM the discomfort disappeared but then came back around 10k. I did notice it more running downhill. It came and it went. Rightly or wrongly I finished the race. The pain in the side of the knee disappeared but I have some discomfort which appears to be behind the knee cap possibly below. Again I have no swelling but my knee is very unstable. I’m wearing a knee brace which is working great and stability seems to be improving slowly. I am applying ibuprofen gel and taking it. I’m now doing small walks each day, about 1k and foam rolling my thighs/calfs which seems to be working well. Anymore advice would be welcome! 😊

[@RunSmarterwithBrodieSharpe]

Hey Darren, I think you would benefit a lot from my video series on rehabbing running related injuries. You can find the playlist on my channel page.

[@user-ll7ys9nv7i]

I have just got runners knee. Upped my mileage during hols. I have pain, but have started the strengthening PT yesterday., doing daily. My question is-I have a half on 25Feb.Do I cancel now, or could I complete it. Another half on 14April. I really want to do these. I have a few 10k's inbtw, but I could walk them, or do the 5k. What would you suggest?

[@RunSmarterwithBrodieSharpe]

It’s a tricky situation. You’ll need to weight up and risks vs rewards. Maybe this episode will help. I also have a KZbin 19 step playlist on rehab which will be helpful. podcasts.apple.com/au/podcast/the-run-smarter-podcast/id1494778818?i=1000620399089

[@K_N_K1236]

I know this is a late comment.. Was seen by PT for this issue. I am an athlete who stretches 3-4 times a week after intense training. In my immaturity of trying to get more flexibility I was c9nstantly stretching way too deep and far for all my muscles to handle. Woke up one day with this pain behind my knee and a lot of popping. The pain has always been minimal. I took 4 days off training but now I feel my body can start to handle training again. My question… Does this pain go away on its own as long as I do my prescribed PT as well as just take it easy and gradually work my load bearing up? I do jiujitsu as my sport and just want to make sure I don’t prolong healing or further the injury… Also stretching much more safe now.

[@RunSmarterwithBrodieSharpe]

Hey Kai, thanks for messaging. Sorry to hear about your knee. I suppose it would depend on the diagnosis but maybe if you look at my 10 video series (playlist) on my channel page it might help provide some good rehab guidelines.

[@maureengypsy]

My know pain is exactly where you pinpoint for runner's knee, however i have been diagnosed with Hoffa Pad Infringement. Apparently this syndrome is under-diagnosed because of the similar symptoms and location. Except due to the higher degree of nerves in the Hoffa pad, the impingement is more painful. Do you have specific advice on recovery and rehab of HPIS differentiated from "runners knee". My inflammation was caused by yoga: kneeling lunges with quad stretch which drove my knees into a hard floor. Needless to say i no longer attended that yoga class. But it has meant a break from running and impact activity until the inflammation resolves.

[@RunSmarterwithBrodieSharpe]

Hmm Hoffa pad is typically bought on by hyperextension injuries. And passive full extension triggers pain and there is a lot of tenderness to touch that location. All of these would differentiate between the two. However, you can always use treatment as your diagnostic tool. If you treat it like a fat pad and it doesn’t get better. Consider something else

[@maureengypsy]

@@RunSmarterwithBrodieSharpe yes i did also hyper extend in yoga in various poses with straight legs, and pulled a hamstring at the back of one knee. Also used a yoga strap when doing leg raises to stretch the quads. But the excruciating pain was experienced during the kneeling lunge with quad stretch. Will follow your advice.

[@harryjohnston3721]

My PFP is really bad, It'll hurt when I only slightly squat. What exercises would you reccomend i do to try and gain my squat back and fix the pain in the long term?

[@RunSmarterwithBrodieSharpe]

Sorry to hear Harry, have you checked out my video series on rehab? All your questions should be answered kzbin.info/aero/PLPDwbtr36h3ML7io6u4k2ksfUdQNL7dKS&si=3M0We68wjhaO7Fx6

[@user-ld8zn9wy9k]

Hello My son has been playing soccer training everyday with patella pain for 4 months. He has been home for Christmas for a month resting trying to let it heal. When should he begin rehab as it still hurts a little some days. And have you heard if shock therapy has helped with runners knee? Thank you for the video! 4:10

[@RunSmarterwithBrodieSharpe]

Hello, shockwave hasn’t been shown (that I know of) to be effective with runners knee. I’d recommend watching my video playlist on 10 steps to rehab on my channel that should help answer your question

[@keelansteph9292]

Hi I’m so sorry I’m late to commenting on this video but I wish I saw this when it came out I first got runners knee May 28th 2023 after a simple 5km with skateboard shoes on which was stupid, and have had it ever since and I cannot no matter how much I try to get rid of it I still have it. Before the accident I was training 4-5 times a Week just like high school and I’ve tried literally everything, daily foam rolling, stretching, and physio for weeks and months, I’ve tried ice and drugs and even got a cortisone shot but nothing has helped. I’ve been doing backwards running and hip stretches for three weeks now doing a new program I took from last physios and physios off of KZbin and it somewhat helps but I still have the pain. Please if there’s any way to fully get rid of the pain in my left knee I beg as I’m scared it’ll be chronic and I’m only 19 and wanna do so much I’m sorry if this sounds needy but its going on for 9 months of this and everywhere I go every once in a while I feel it and I can’t stand it anymore

[@RunSmarterwithBrodieSharpe]

Sorry to hear about your journey. If you check out my injury playlist on KZbin that will give you a lot of direction for your rehab. My website gives details my online physio consult too if you’d like tailored advice.

[@daniele5713]

Hi, I'm going through PT and I've been doing exercises prescribed by my physio every other day, for over 2 months now. Apart from 2 weeks ago where I felt almost no pain at all throughout the day, last week it came back (doing the same exercises I was doind before w/o increasing weight or reps). I then run a simple bleep test for about 4 minutes. The following day I had to take some NSAID to reduce the pain. What could have gone wrong? Thanks

[@RunSmarterwithBrodieSharpe]

Let me know if I am wrong, but the beep test involves very fast speeds and changes in direction. Even though it’s only 4 mins, running at high speed can generate high loads through the knee. It seems that this test was too much for the knee to handle.

[@daniele5713]

@@RunSmarterwithBrodieSharpe tes that's it...15 metres track running from line to line, twisting and turning. Had to do it for work. I won't need to run it again for about 6 months, so hopefully by then my PT should be resolved. thanks for replying.

[@user-ob2yz7vn3z]

How long CMP take to recover fully

[@RunSmarterwithBrodieSharpe]

Depends how severe and pain is and how well it is managed. Often 4-6weeks?

[@michelegiannone7403]

Can you walk ,as exercise (walking) for pfps??? I am almost pain free After 7 years...but fear still High...i dont want be inflammed as i was before...

[@RunSmarterwithBrodieSharpe]

Hey Michele, walking should be fine but everyone has a limit. Start with 30 Mins and build up from there depending on symptoms. Uphill walking will put slightly more strain on the knee so be careful.

[@michelegiannone7403]

@@RunSmarterwithBrodieSharpe thanks

[@mathews0618]

Should it hurt when we exercise?

[@RunSmarterwithBrodieSharpe]

Only mild discomfort that quickly settles. If you haven’t checked it out already, look at my 10 video playlist on overcoming injury which explains it well.

[@mathews0618]

@@RunSmarterwithBrodieSharpe mine is sore initially and then goes away. But i fear it and run soft on that leg. I had achilles tendonitis and it required stress but not over doing it. I assumed this tendon would be the same but want to be sure

[@EduardoLopez-sh6jm]

Hello there, can I jog every single day without damaging my knees?

[@RunSmarterwithBrodieSharpe]

Hey Eduardo, that is a tough question because it would depend on distance, speed, terrain and your recovery. But if all elements are well balanced you certainly could run every day!

[@steel066]

It hurts on the outside of my knee but not during the run it flares up after i run then it hurts to walk i need it to go away I'm trying to lose weight

[@RunSmarterwithBrodieSharpe]

Sorry to hear, I’d get it assessed by a professional if it isn’t going away

[@amirbhatti4294]

I think good try 😜

[@Quenaelin]

Not very good video, you are breaking many myths but your only solution is strenght training in general and not giving any specific advice how to recover or prevent runners knee.

[@RunSmarterwithBrodieSharpe]

I agree Quen, I made this a few years ago and was just learning (still am 😅). But I had the title of 5 myths and that’s all I thought about putting in the video. If you’re injured, perhaps you’ll find this playlist helpful kzbin.info/aero/PLPDwbtr36h3ML7io6u4k2ksfUdQNL7dKS&si=47TIOWUIQDn3996n

[@Quenaelin]

@RunSmarterwithBrodieSharpe Thanks, I will watch them. I got somekind of frontal knee pain when I started cycling after being two months sick in covid, I haven't seen doctor yet, trying YT first.