Preventing Running Injuries | 2 AWESOME Runner's Knee Exercises

Try our 2 AWESOME exercise for preventing running injuries like runner's knee!
CLICK HERE for a free injury prevention series--showing you how to foam roll the RIGHT way and how to not get injured in the first place!
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Check out one of our best videos yet: "How To Run Properly For Long Distance | 4 Important Tips"
• How To Run Properly Fo...
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[@YogiAbram]

I had runners knee and this was the best video that helped me 🙏

[@cochavnativ3648]

What else have you done?

[@lloydmcnamara4180]

I paid physios heaps of money in the past trying to get rid of runners knee, they always told me to go north and south with rolling but they never went into the detail you do or told me to go from side to side. Pain went away during running after just trying your method twice. Thank you.

[@TheRunExperience]

Amazing!

[@suki810]

wow cant wait ！

[@Jasmine-ph4fs]

I’m dealing with runners knee currently. I’m going to try to use these tips for my future runs

[@TheRunExperience]

We have other runner's knee videos on the channel as well :)

[@sagarkishor1477]

Doesn't it help, please reply

[@manolodj2995]

The best piece of advise I've ever heard , listen your feet step !

[@scarlalars5380]

Thank you so much this is wonderful

[@marvintampus5578]

Thanks coach nate! Wonderful!

[@luvvlay1150]

I have been fighting with runner's knees for the last couple of weeks. It's really helpful. Thank you.

[@edna6847]

I JUST stood up after following this video and using my foam roller for the first time and already feel a significant decrease in my knee pain! I surprised at how quickly this helped me out.

[@petegrimshaw3860]

I'm going to give the foam roller a try, been struggling with knee pain in the left knee all year, currently using a patella strap to help...finding your videos a real education and help.

[@Adipper]

Like the east west and frog tips, will give it a go, well communicated and appreciated.

[@manolodj2995]

Great video, thanks!

[@JuanTorres-zl6pr]

ThAnks for the tips

[@dummymoore3503]

Thanks team. so informative!

[@MarcyLiu19]

Awesome thank you. Really helped me target what is pissing my knee off... just started running hilly trails so this is what I need to do

[@raym8035]

I just wanted to say thank you! I fractured my Patella and Tibia last year after a bad fall and have had two surgeries, ORIF and Hardware removal 9 months later due to pain from the screws in my knee. I am only 26 years old. My knee has always felt tight like an elastic band is pulling on it. I tried these foam rolling exercises for a week and WOW what a difference. My knee feels so much freedom just the last few days. Thanks so much , you have no idea the difference this has made 😁

[@TheRunExperience]

that's what we like to hear!

[@robertroro3945]

Sound so promising, I wait so much to try that out tomorrow.

[@michal182]

You can try some exercises by my wife :-) kzbin.info/www/bejne/fXXQc5-ibbOph9E

[@mtnriffraff68]

Very well-explained. I will try this.

[@miguelreyes8466]

awesome..thanxs

[@gopinathvenkitesh5729]

good info buddy. thank you.

[@eamonnobearra2111]

great video!! thanks brother :)

[@ThomasPerchGroth]

It worked really well for me, thanks!

[@shan_sportstherapy]

Thank you so much for this 💕

[@eireian4939]

Thanks.

[@the.stylish.runner]

Thanks for sharing this us. 🏃🏃

[@MissFluffy2013]

Thank you! Buying foam roll and will try to do that because I have a problems right now..thanks!

[@davidcondit388]

I literally forget I own a foam roller and need videos like yours to remind me to use it, since it's so beneficial for treating injuries like this. Thanks!

[@GyulaJentetics]

I will try it 🤘Thanks

[@johanu3670]

Great tips!

[@manalsaleh2593]

Thank you

[@imaginekelly7603]

Loved the video

[@angelrose9508]

Foam rolling and your videos have helped me immensely! I have had knee and foot pain for a few years, and have visited several doctors, podiatrists, and orthopedic surgeons. After x-rays, anti-inflammatory drugs, and specialized foot inserts nothing helped. I finally gave in and bought a foam roller....LIFE SAVER!!!

[@TheRunExperience]

good for you Angel for taking charge of your own body and own health :)

[@jules11yates]

THANK YOU. I never knew my quad was so tight!

[@wRatte]

Dude, your greyscale video intro clips to each section, without breaking your voice, is something very, very cool!

[@tengagatep]

Thanks for this! I have a foam roller for the longest time and i havent had the chance to maximize the amazing effect, since I have a very nasty knee pain

[@reillydodge6663]

So I did my longest run yesterday of 15km, only been running a few months and my right knee has been giving me pretty mad pain. I just done these exercises and practically removed all pain and discomfort in my leg, I will defiantly be incorporating this into my future runs. Thank you!

[@bodyNsoulPK]

Soo cool, I did my first 15 km last sunday and found out that proper foam rolling very similar as to described in this video solves all the pain and nag. This is definitely the best ever advice on foam rolling

[@russellward9287]

I have been suffering from runner's knee. Following your foam rolling exercises and I am seeing I improvement . Also introducing more strength and stability exercises into my training as you recommend.

[@TheRunExperience]

Stoked to hear that Russell! With consistent application of all of these things, you'll be running injury free for years to come. Thanks for checking out our videos.

[@luciasilveira9868]

Excellent 👏🏻👏🏻👏🏻

[@asteelopaparazzi1300]

1:08 Tight Eyes would be proud! He's the one who created Krumping, And this guy seems to be a master!

[@GT-kx6hm]

Great tutorial... thank you. You mentioned deknotting w a roller can help cramping? If I am having calf cramps late in a long hard run, what can I do? Do you think foam rolling the calves daily or just before a race or long tough run would prevent calf cramps? Thank you.

[@rohitak3989]

Very interesting, do suggest a detailed strengthening routine to take care of the hamstrings and the IT band, I am a regular runner and find these muscles to be troublesome on most occasions

[@TheRunExperience]

Hamstrings/IT are tricky for lots of runners, and the answer is often a combination of both strength and mobility. Check out this video from Coach Nate on maintaining healthy hamstrings--> kzbin.info/www/bejne/h2fbq5uCqbSLmpY

[@davidfardon3672]

Hugely helpful thank you!

[@MilagrosLuchini]

Genial!!!!

[@pjrodio5000]

Also suffering from Runner's knee - frustrating, will try these exercises

[@TheRunExperience]

Sorry to hear that! Keep us posted on your progress :)

[@benlee526]

Podcasts, all sorts of crazy stuff 😂🤣😂

[@lunamorningstar1090]

lOve it guy, thanks

[@emilydallas7061]

I had runners knee for a couple months and didn’t know what it was at the time but it got so bad I couldn’t bend my knee and put pressure on it at the same time. I looked up a few things about knee pain in running and I watched one of your videos snd it went away after two days of doing your excercises and foam rolling properly

[@jeff17s]

I work 6 days on 6 off. I average between 12000-17000 steps every twelve hour shift with around 60-120 flights of stairs climbed depending on how bad my operating plant is. I developed plantar fasciitis walking in steel toed boots on concrete and steel first, now I have runners knee. Still dealing with both. I need to get back to climbing mountains on my time off, not on my time at work. I am going to start to do this foam rolling, thank you.

[@TheRunExperience]

Ouch! We have LOTS of good videos on both runner's knee AND plantar fasciitis on our channel. Go ahead and check the running injuries playlist for those :)

[@malpix87]

Hi awesome video ! just got my roller do I do this daily or on my running days or off days ? Thanks for all your help

[@TheRunExperience]

Excited for you! Your world is about to change. Foam rolling daily (and AFTER your runs on run days) is recommended!

[@rvera3708]

would appreciate some suggestions on dealing with calf 'cramping' up after running. thanks

[@TheRunExperience]

Check this out: kzbin.info/www/bejne/iYPLqGmrr8-Ml80 and also make sure you're drinking water and taking in appropriate amount of electrolyte.

[@Marphale]

Wonderful video. Thank you.

[@Josh.schneider]

I'd love to see you make a review on top foam rollers and your preferences.

[@TheRunExperience]

We did this actually! Check it out here: kzbin.info/www/bejne/lYOsfqGGh81sfrM

[@DarkMoonDroid]

I just saw this same roller in Walmart tonight.

[@marathongirl27]

I was searching for this request! Thanks!!

[@bronaghtaylor9281]

Great tip, thank you. I suffer from knee pain, strangely not while I run but for hours after. I cant wait to try this. Can you do it anytime or is it just best after a run? Many thanks

[@TheRunExperience]

In your case I'd probably do it 2 x per day. Sounds like you've got something going on for sure that needs a little extra attention with those knees!

[@TrialsProgression]

rolling east / west, why has no one said this before? discovered knots I didn't know existed. hoping to rid this newly acquired runners knee. thanks for great video

[@TheRunExperience]

RIGHT? It gets in so much deeper that way. Absolutely! Glad to have you on here.

[@tilakkumar6354]

Should we do it pre running or post running or whenever we want please suggest me

[@pabloag87]

good day, how often should it be done? Today I started and I have a big knot that I have to work with 😰

[@gizmo13ify]

Can these rolling exercises help someone with Osteo Arthritis in the knees ( patellar area)? If so, can you explain the benefits to specific muscles? I think the East/West motions are definitely unique to rolling these areas, great advice to add to regular N/S rolling! Thanks!

[@TheRunExperience]

I believe that they would, but would want you to double check with your doctor first! The rolling really helps to soften and loosen the muscles around the knee, which can cause pulling in other parts of your legs.

[@TheAgesigwa]

do one on feet and running knee pain. also please.

[@craigcooper9461]

Thanks for this. I've had knee pain for nearly 12 months now, but it comes and goes. But since I ran a marathon in May it's sort of put me on the side line. My roller came today so hopefully I'll be able get my miles back up. :-)

[@TheRunExperience]

yes in deed! have you joined our FREE injury prevention training? We tell you exactly what's going on and how to stay ahead of those types of injuries moving forward :)

[@alalal1979]

Does the foam roller strengthen patella etc or just relieves pain ? Thanks

[@StefanFerguson]

Hi, great video thank you. Can I ask if you have recurring pain in a very particular part of the knee cap (mine's always a half-crescent at the top inner part) does this help narrow down target areas for rolling and strengthening? e.g. particular part of glutes, hips or quads?

[@TheRunExperience]

Good catch, Stefan! Tight quads or IT bands can often lead to knee pain. Try using these exercises regularly to fix that. Let us know how it works!

[@swimfan6414]

*So prevention. Well, **_Bulletproof Your Knees_** is the best selling knee pain book at Amazon last I checked.*

[@ObstacleZone]

I've seen comments in other videos saying to never foam roll your IT band or roll your Achilles tendon is that true?

[@gabrielfurlong4042]

Si dolió 🐟 linda pero valió la pena !!

[@leakyleekss]

i have a rumble roller and boy did this hurt a lot!

[@pattydonahue9964]

Would a stick have the same effect as a roller?

[@jamessmith1274]

The link to get the other video is not working for me. I am having knee pain right now and my first half is in a few weeks. I will try this and see if it helps. I was really tight on my left leg. I had no clue!! Thank you

[@TheRunExperience]

Hey James! Did you mean the link in the video description? If so, here it is again --> kzbin.info/www/bejne/e3rFkKCqrr-YY9k Being consistent with this foam rolling should definitely help improve that tightness, and hopefully some of your knee pain! Good luck in your first half marathon! :)

[@jamessmith1274]

It was the sign up for the injury prevention. Link didnt work

[@opalfenwick3953]

Do you roll before or after running?

[@Janarmi]

Hello Coach! Excellent video! Does foam running take the place of regular stretching or should I do both?

[@TheRunExperience]

Both! Check this out: kzbin.info/www/bejne/gGnFeWeriLqMi7M

[@Janarmi]

@@TheRunExperience Thank you very much!

[@willemtait5579]

Best thing about this clip is the "Whowhos" 😂😂😂😂😃

[@TheRunExperience]

That means it's working!

[@agentmith]

Should I be doing this before, after, or instead of running?

[@lizvan4253]

Have runners knee and don't know what to do with it and what kind of exercises to do. I try kind of exercises

[@MrEmanResu]

Does working out, doing leg extensions and squats and leg curls, tighten up your legs? It seems like it. Thnx for the video.

[@TheRunExperience]

Yes definitely, so important to mobilize daily!

[@MPV919]

Do you recommend these compression sleeve for knee that are so popular? Does is worsen the knee on the long run?

[@TheRunExperience]

Worth a try- some runners really like them! We love Voodoo floss the best for swelling though!

[@heidisalli]

I started to foam roll on Monday, doing the cross friction like you talked about. I've also been doing the low squat hold for two minutes each day, though I am tight and I have to hold onto something so I can get my feet flat. Since then, my legs have been SO sore like I've beat myself up in the gym. Like when it hurts to go up and down stairs... I haven't really changed anything else I've been doing: I run, bike (on the trainer right now), and do Pilates 3x's/week, rotating them so I'm doing 1-2 of them each day. I also do gym workouts M-F. I've been doing those things for years. Did I foam roll too deep? I feel like all my workouts have been suffering because I am so sore all over! Am I doing something wrong? The foam rolling feels so good while I'm doing it, but am I doing too much? I've still been doing it every day, but my whole body hurts... I tend to get injured a lot, so I've really been trying to implement your program so that cycle will stop. Any idea what is going on and how soon it will stop?

[@TheRunExperience]

Could be a few other factors here. Make sure you're drinking a ton of water.... but perhaps you could have a deficiency elsewhere in your nutrition/muscle recovery abilities. I'd suggest maybe doing a check up with your doctor and/or taking a few days off the rolling to see if that really is the culprit for the pain. Keep us posted!

[@calvinkang1224]

Ouch, that hurts! But that hurt is so good!

[@cmackenzie100]

Great video! What shoes are those??

[@TheRunExperience]

hey! they're actually a pair of Reebok Training shoes. Called the Nano pumps :)

[@sunny19886]

Are you meant to roll on your ITB band? I been told never to do that instead release tension on glute

[@campbellwilliams8085]

How about ankle and Achilles exercises. Especially Achilles rolling as mine are sore everyday

[@TheRunExperience]

Check these out! kzbin.info/www/bejne/iYPLqGmrr8-Ml80 and kzbin.info/www/bejne/fIrceouOZc1mn5I

[@killbilltwo]

I have pain in the same spot of the knee cap but I only fee it when I do squats, will this help with that cause the doctor said I have runners knee though when I run I don't have any pain in the knee, just when I squat.

[@TheRunExperience]

It might! I'd play around with some of these and see if they don't help.

[@karnand7312]

Can you run with runners knee pain?

[@spl0tt1]

IS this pre or post run?

[@ronniekotler9265]

Where can I buy the form roller?

[@TheRunExperience]

www.tptherapy.com/category/grid_rollers/view-all?gclid=CPDTt-D3t84CFRSFfgodzbYDjA

[@mantflo22]

Can someone link the roller being used...?

[@TheRunExperience]

It's by trigger point!

[@shiemstra1039]

Is it ok to do these when already having a runners knee ? As I dont want to make it worse . But i havent run in 3 weeks ... my legs are really stiff

[@TheRunExperience]

Use pain as your guide but my guess is these will help you down the road to recovery!

[@irishickson7311]

I’ve been rolling north south for years, but this video just made me realise how tight i actually am!

[@irishickson7311]

Game changer

[@EstherMandeno]

Where do I find that roll thing?

[@TheRunExperience]

It's a trigger point roller! You can get it on Amazon!

[@wandasanchez6254]

I have a 5k this Tuesday but the back of my leg are tense, what should I do?

[@TheRunExperience]

Sounds like you could give your hamstrings some love! We've got some great stuff here on the channel :) kzbin.info/www/bejne/h2fbq5uCqbSLmpY and kzbin.info/www/bejne/h6WUY4imj62Vq7M

[@monisnaqvi583]

hi can u suggest me few good running shoes

[@TheRunExperience]

We have a few running shoe videos here on the channel!

[@carlosblank6629]

Should do this before or after my run?

[@jp05598]

Wooo

[@noy-noykallos1462]

May I know what shoes you are wearing in this video? They look neutral with low heel drop and wide toe box which something I have been looking for with no luck. Thanks

[@markokorevec3198]

Noy-noy Kallos Not sure about ones in video but I liked Xeroshoes from my research however still got to try them myself.

[@noy-noykallos1462]

Marko Korevec i have been running in HFS Xero. Almost 100km on them total. And i would say, i have found the one. I just ordered their mesa for trail.

[@markokorevec3198]

@@noy-noykallos1462 Amazing :D Can't wait to order my pair how long did it took you to get used to them?

[@noy-noykallos1462]

Marko Korevec 6-7 runs, i was fully transitioned. I started about 1km only, then 2km, then 3km. Then from there stayed on 5km for a while.

[@noy-noykallos1462]

Marko Korevec you will have fun! Enjoy!!

[@gaspi91]

You do that before or after run? Or do you do that for some time and than start running again?

[@TheRunExperience]

Try this out after your runs at least 2-3x per week or maybe even every day!

[@gaspi91]

@@TheRunExperience thank you

[@vhizlocero3790]

Your legs are awesome.

[@henryvikingr]

Omg i always thought i had to land with my full feet and how more sound the better my running was...

[@stephenrolon5822]

Will this work for a Boxer aswell

[@TheRunExperience]

These are great for any athlete!

[@Throwaway18666]

I love you so much. Side to side rolling is not something that I have ever thought of, holy shit what a difference it makes.

[@sasanach8]

believe me it dont matter if you have something to listen to as you feel it landing heavy

[@alegro2334]

WHOO

[@jeffreywp]

Do you have a specific roller you recommend?

[@TheRunExperience]

Hey Jeffrey, check out our video, reviewing foam rollers. kzbin.info/www/bejne/lYOsfqGGh81sfrM

[@wckvn]

Time is a huge factor here... It takes about 20-30 mins to stretch the legs... It is taking 20-30 mins from the run.. good thing, my pain goes away... bad thing... Instead of 60-90 mins of running I can only do 40-60 mins of running.... maybe a bit less due to cool down. Really time-consuming... Went down to 5-7 miles per day...

[@balaji21121109]

A foam rolling stick is way better isn't it ?