Runner's Knee Not Improving? Here's Why

[@balancedrunner]

Thanks for watching! What have you been doing to try to fix your runner's knee?

[@carrickcolin]

i have the pain but its deep inside my knee as if its right underneath the Patella.. i simply cannot run because of it .

[@kjrose21]

Everybody's already filled the comments with amazement and superlatives, but Wow!! I prepped in pain for last weekend's Portland, OR Shamrock Run 5K. I'm 61, and I threw myself into getting in top shape during the lockdown. I'm not a runner, but really wanted to put a real race on my list of accomplishments. I'd never had knee pain from any activity until I started training for this race. I was demoralized, and like the rest of the world, just thought it was symptoms of getting older - the beginning of the end you know. I realize now that no one was really listening to what I was describing. Oddly, I distracted myself with this video on my feed while in a training session to improve reference interview listening/questions for library employees 😅. I know my body pretty well, and I had a feeling form was behind my knee trouble. Thank you, thank you, thank you!! Unlocking my core is such an anti-intuitive solution to knee pain. I never would have got there by myself. It was also a one-in-a-million chance I wouldn't be discounted because of my age by medical professionals. Ageism is internal as well as external. I resisted counting myself out, and I'm so thankful I kept searching and found you Jae!!

[@balancedrunner]

Fantastic, @kjrose21! I'm so glad this solved your problem, thanks for writing to say so. And I totally agree with you about ageism, but I can assure you I've had many clients and students run their first marathon in their 60s, so don't hesitate to dream bigger if you want!

[@mister8335]

How do you fix it? 7:31 You're welcome!

[@DBCIYEY7]

Thank you mister

[@srinik2719]

This is the best explanation of runner's knee I have seen. Thank you.

[@mohammedyounusilizarovsurg9899]

You are a life saver. You came as an angel guide from the heavens saved me a marathon that I have to run in 10 more days, which I was gonna call it quits and pull the plug upon! This one video solved me all my problems that I have been having for the past 3 weeks. You are a genius! You should be having like a million plus subscribers! I will let all my running buddies know about this channel!

[@balancedrunner]

I'm so glad to hear it, @mohammedyounusilsarovsurg9899!

[@_noahrh]

I have struggled with knee pain for over 6 months. If I run for even 10 minutes, I can feel my knees are tender for days after. It's the same if I go on a bike ride. I used to run and ride bikes all the time with NO issue. I'm hoping this can help, it really is so frustrating. Makes you appreciate when things are working properly and won't take that for granted!

[@LuisPerez-hs3ff]

Hey man, so i am currently going through the same thing for about 9 months now and like you said it is so frustrating. Has it gotten better? If so, what have you done to improve it?

[@oatmanbecauseilikeoatmeal]

i’m in the same boat

[@fleadoggreen9062]

I use warm up exercises here on KZbin, then I have a rebounder I March on then bounce jump rope. Moves like the boxer skip It takes an hour for me just to warm up but it helps ,just hard to be patient and it’s not 💯 but it’s what helps me, I also climb stairs and it seems to strengthen all around my knee

[@oatmanbecauseilikeoatmeal]

i found that my it band was so tight, it was pulling my knee cap over. getting a massage weekly has basically got rid of all pain during the day. still working on getting it better l for squats..

[@robertwilson7736]

You can't get new knees choose a lower impact exercise

[@sk8qbsk8]

I did your mini course and tried to just “allow things to happen” at my local park run today. 1st female, a new 5k PB and (best of all) no pain at all! Thank you for this great info, you’ve really got this figured out! It’s very very different from a lot of the other “how to run the right way” stuff on KZbin. Greetings from Ontario, Canada.

[@balancedrunner]

I'm delighted to hear it! Congratulations on your race. :-)

[@BarefootOscar]

OMG thanks so much! I struggled with runners knee for over a decade. I then shifted to midfoot stride to relieve the knee pressure, but then I started having hip pain too! But this tip of yours magically fixed the root cause of my running problems. Now I can properly train for my upcoming first marathon thanks to you ❤.

[@dino_rider7758]

Low budget, yet A+ quality video and knowledge. Thank you.

[@mattpeters6224]

Blessed with this one. I have never had knee issues my entire life. Ive been running for 20 months. I increased my mileage slowly the entire time with only one problem occurring. Hamstring cramping was ruining some of my runs over 10 miles so I changed my form to be more upright thinking this would pull in more glute and solve my hamstring issue. I would have never dreamed that this was what is causing my runners knee. If I would not have clicked on your video I honestly don't know what would have happened. Im fond of saying if something isn't going right and it always has in the past what is the thing that you changed? The thing you changed is likely the issue. Listening to my own advice may be wise. Thank you X 100!!!!!

[@jen1963]

Thank you so much for your videos. I was following Born to Run 2 and ATG's tips to help with my knees, but my left knee was still causing me trouble. I just got back from a quick 1 mile run and tried leaning forward to make my glutes do more of the work and loosened up the movement in my core/hips based on your core video. Instant pain free run!

[@kgck15]

Only video that explains how yo fix the running postures..thank uou

[@robellyonathan440]

its crazy how it feels like you are talking directly to me in this video. It just so happens that ive been combining my running exercisis with daily planks and suddenly had gotten runners knee.

[@balancedrunner]

You're absolutely not alone in that, @robellyonathan440. Try out my recommendations to reverse the process!

[@michelegiannone7403]

How are you

[@k3tna]

Amazing explanation. Thanks. I've got it exactly in my right knee - couple of weeks maybe, and only on easy runs, additionally - as soon as I increase the speed - the discomfort and pain fade away within a few minutes. I knew it has something to do with the technique and gait. Lack of knowledge is filled. Sounds pretty straightforward and logical. Gotta have some drills to test that.

[@keithedwards9498]

Thank you for the video. It was not knee pain but right hip pain as well as a feeling of the right trail leg not wanting to bend in the gate cycle that was hindering my running. It was not until I started implementing core action and turning my shoulders as well as hips that the entire lower body including the gate cycle began to get better. It is not healed completely but with each run it is getting better. Old rigid habits do not heal overnight but letting the body go of unrealized tension does. Amazingly the more I read, watch and learn from your instruction the more I let go and just have this feeling of running that I feel I was not just born with but am capable of letting go and getting back to the natural instincts of running. It is not so much philosophical as it is a balance of feeling the movement and letting go of the movement of that makes sense. Anyway thank you for all you so freely share in your videos and blogs.

[@balancedrunner]

Beautifully said, @Keith Edwards! I'm so glad to hear that your hip pain has been improving and you're starting to really enjoy your running. That's great news. :-)

[@adayexpired6370]

Searched and looked up because super mild discomfort, but I wanted to learn prevention. Cause I believe prevention def better than cure. But wow, Incredible explanation. Exponentially better than every other vid on YT. Since this explains the causes instead of the fixes. So good. As a novice jogger, 8 months in doing 5-10 miles a day, but still having had trouble finding my zone 2, I tried to significantly lower my cadence the other day, which worked super-well at finding my zone 2, but now, with your explanation, I totally see it in my head how I was likely leaning back to psychologically prevent my cadence from getting high again, and probably messed up my natural running form. Makes so much sense. Light bulb moment. Subbed and liked and will binge watch your vids next time when I get some time. Thank you. Last, seems like core stretches might be more important than core strengthening? Which I’ve been neglecting tbh. Anyways, you have a great talent at teaching and explanation. TY.

[@EelcoRD]

I have pain around my knee cap, but not when I run, mostly after, when I walk. Is that still the same problem and solution?

[@balancedrunner]

basically, yes.

[@-ali2565]

Thank you too much for the advice! I developed a runner knee over the last two weeks, and also felt my running posture was too upright and back! A gem of a video!

[@christophejanot12]

I don't have knee pain, just had a little discomfort as a beginner but i absolutely agree with that. Running is a pulling exercise, lleanning forward and pulling the knee forward with the help of the glutes and hamstring feels much better , less tiring. Not easy sometimes to persuade people that they have to modify their running form

[@ScrappyCoCo0]

I'm kind of hoping this is the problem I have been having for the past 3+ months. My knee pain started after a half marathon and hasn't gone away since. Been doing strengthening and stretches with my physio since about 4 weeks but since there is hardly any improvement I'm getting an MRI next week to rule out any more serious issues.

[@balancedrunner]

Hope your MRI was clear, @ScrappyCocoO. If so, try the free mini-course in the description. It's pretty rare I come across a runner with knee pain who has anything significant on an MRI. The usual PT exercises just tend not to be that effective at helping you get back to running in a way that doesn't excessively stress the knee.

[@ScrappyCoCo0]

@@balancedrunner MRI showed some effusion but nothing serious indeed (luckily). Doctor and PT think the pain is likely to be pes anserine bursitis. They analysed my jogging and apparently my knee tends to sway / roll inwards, caused by an imbalance in strength. Working with a different more specialized PT now to improve that before I get back into running. Finally got good hopes :)

[@michaelpainchaud15]

Best thing to resolve my runners knee has been dry needling of my quads to help loosen them up and glute/hamstring body weight exercises

[@juanma415]

Muchas gracias! Trataré de hacerlo esta semana

[@drvinayakchauhan4705]

Thanks a lot madam...I felt lot painfree by your technique of running...😊

[@JmoeJourney]

Thank you for sharing your insight!

[@oscarcastaneda5310]

Thank you so much : ) I had completely forgotten about using my core to fix this : ) I'm elated because my pain has been minor, just comes at the start of running but subsides during the run.

[@balancedrunner]

Glad it helped!

[@ManojKumar-ti9lb]

Is chondromalacia patella and runner's knee problems both are same

[@greggriffiths9053]

Exactly it's only my right knee and I didn't know why till now.

[@fallguy6196]

Most of the time it's in everyone's weakness in their hips and glutes. I started strengthening my hips and it fixed my knee. Everyone needs to check the strength of their hips.

[@idanmashta]

I’m just 40 and I can’t stand up without sharp pain in my knee, need my hands help to do that. I’m in this situation for 6 months already and it’s so frustrating sometimes i cry i hope it will be okay one day :(

[@danielsotolongo2574]

update?

[@idanmashta]

@@danielsotolongo2574 same.. there’s no hope.

[@R1Hunter]

You might need to go and seek medical care, do an image exam and see what's really going on. I too suffer from knee pain, hope we all get better soon ❤.

[@idanmashta]

@@R1Hunter thanks i have cp grade 2-3

[@ManojKumar-ti9lb]

​@@idanmashtahow are you now... I am also going through same

[@thecatdowntheroad369]

Such a great video, thank you! I'm going to download the course.

[@balancedrunner]

Wonderful!

[@teryd5672n]

Thank you, good advice. I have been running my entire life and now in my 60’s. I seem to be ok if I run flat and steady, but I occasionally hit a pothole or go too fast down a steep hill. Then my knee swells up and it stops me running for a while. I try and do gym work to strengthen my knees but I do wonder at times if my running days are over and I should cycle instead.

[@balancedrunner]

Your running days do not need to be over, @terryo5672. Try the free mini-course in the description to help you have this happen less often, and to be more durable.

[@chadspro]

Thanks Ma’am.

[@balancedrunner]

Most welcome 😊

[@sd3457]

Light bulb moment! I'm a footballer (soccer) rather than a runner and I've been struggling with runner's knee through the summer as I've tried to maintain some base fitness. I've been trying all the usual remedies but the problem is now going away as I do less "jogging": and more sprinting and resting.

[@balancedrunner]

Thanks for sharing!!

[@michelegiannone7403]

It a long recovery

[@prakharsharma2599]

Hey , I am also playing football and having the same issue, can you tell what helped you? Should i quit playing for a few weeks ? My weight is going up , so i really need something to do

[@pyrofful]

Thanks for the tips! I was told I had this as an overweight teen who's knee would blow out to the side and reset itself. As a young adult I've now lost the weight and go to the gym however my knee gets swollen sometimes after jogging the dogs. I knew nothing about proper forum and just.....ran. I know this won't fix the fact that my knee groove isn't as deep as it should be but proper forum and better targeted workout at the gym can't hurt! Even though I'm not 30 yet I started to take Glucosamine & Chondroitin to support what cartilage I have left.

[@Fijian_Brit24]

Hi everyone I'm 19 years and I actually was diagnosed with runners knee/it bands back in 2021 i over ran 6 miles 5 days a week without building up my runs l'm fine walking up stairs and outdoors but I cannot run further then 2km because sharp pain below my knee and also the outside of it starts to flare up quite frustrating as I missed my army basic training last June due to this problem I just want my knee back I've had no motivation doing physical therapy as I rested it for the past 2 years but now have started doing some exercises and stretches I do hope one day can get over this problem and reach my goal in getting into British army also my local doctors I've visited multiple times gave useless advice like taking pain killer or diazepam which helped short period time thanks all. Also I just wanted to add that when I sit down on certain surfaces can feel my left glute feels quite uncomfortable if that's anything.

[@balancedrunner]

I'm sorry you've been struggling with this for two years, @doverboy2162. It's appalling the doctors gave you painkillers. Do your physical therapy and also definitely do the free mini-course you'll find in the video description. Your problem should be very solvable with the right kind of help.

[@fallguy6196]

Should we continue to go for walks with runners knee ? Or rest ?

[@nicholaschua7269]

I have this problem… climbing tower crane… it’s happens when I have a high vegan diet.. salads in 70% of my meal.. 2x a day after 2-3 week the pain occurs.. tried massage it helps abit.. but after 2 days of climbing it’s back to square 1… It persists for 3 weeks.. I change my diet to carnivore.. after 1 week the pain is gone.. I’m not sure if it’s diet… or I gotten use to the climb… I’ve been climbing the same heigh 6mth prior… it’s not suddenly increase physical activity

[@balancedrunner]

I think that makes sense, @nicholaschua7269. I definitely see my vegan clients have a much harder time recovering from injury. Vegan diets are also often very high in oxalates, which can cause joint pain. So whether it's having sufficient protein or not having so many plant toxins, or a combination, I think it makes sense. Regarding my advice in this video, climbing a tower crane definitely puts a lot of demand on your quads, and if you can't recover at the end of the day due to your diet, then you will feel it in your knees.

[@patwalker5133]

I am not a runner. I previously had sepsis and ever since my legs have been weak. I currently walk with the assistance of a cane. One day I tripped over a weed growing in my driveway. I stepped back and instead of falling, I hyperextended my right knee. I went to my doctor, and she said the injury is similar to runner's knee. (Feels like its just behind the kneecap). She gave me a few printouts of exercises to do but unfortunately, because of my age and physical limitations, I cannot do anything that requires me to get on the floor. Walking is fine. I get tired real fast and it's the getting up out of a chair that is the painful part. I am currently on limited teleworking with my job but have to go into the office once a week which is torture on the knee. Any exercises you can recommend like band stretches would be most greatly appreciated.

[@MegaCocodile]

I have been deliberately holding my core recently whilst walking and light jogging, I caused my runners knee by incorrectly squatting 20x reps without weight, do you think I should relax whilst walking and not walk with core muscles over activated? and work on the core in the gym or at home less harshly in alignment with my natural body posture?

[@minadopaul8287]

I ran for 9 years no knee issues. Started weight training and squats and developed knee issuew and left knee effusion. Took a few months of weight training. After a kight jog a couple of weeks back I became sore then surprisingly my knees became better and now I can kneel. Trying to start running again to see if my knees become better

[@balancedrunner]

Yes!

[@Ekanshchauhan0000]

My left knee started hurting randomly during my half marathon. I ignored and kept on going. Its now been two weeks and I have not been able to run since then. I'm using crepe bandages, knee caps and pain ointments and condition is still the same. It doesn't hurt in normal day to day activities but the pain grows exponentially as soon as I start running.

[@balancedrunner]

try the free mini-course in the description. I think it will help.

[@mattjenssen7518]

I have runners knees in both knees. I also had a bakers cyst in my left knee. I can't bend over or do squats it hurts or aches. Could I have osteoarosteoarthritis? I have had them massaged and stretched. I'm sprinter..

[@arkesha2009]

How can I connect with you? I love running but I’m suffering from runners knee. I’d love help on correcting my form.

[@balancedrunner]

@arkesha2009 I'd be happy to help. Shoot me an email at jae(at)balancedrunner.com.

[@rof8200]

Try pointing the pelvis upwards. I'll also try the core method

[@thompsco]

Fascinating! I'm going to have to check out the core videos now. I do a lot of pushups, which is basically "planks with motion", lol, so that might not be doing me any favors.

[@balancedrunner]

Probably not, Cole. :-)

[@4FrogsStacked]

awesome video!

[@balancedrunner]

Thanks!

[@erikbriela3777]

My case is weird: I don't run but I developed runners knee after not warming up for tennis (I occasionally played it for fun). My pain has been a rollercoaster: first it was painful, then almost unnoticeable, to painful again in a course of 3 months. Even with physical therapy! After watching this video, I'm wondering if my walking and standing form is causing it. I'd appreciate any advice!

[@balancedrunner]

See if you feel your weight is too far back when you play. I know that can happen because my husband used to do ti when he played. He'd drop his weight in the split second before dashing across the court to hit the ball, and his weight would go back every time he did that so that he was really loading his quads. When I pointed this out to him and he worked on it, he felt much better. I'm no expert in tennis, but give this a try and see if it helps.

[@truztme5221]

Even I only run for once a week. 4 straight week same problem. The pain keep coming back after I jog for about 1 minute. I have no choice but to walk for about 6k. So frustrating! I need help.

[@balancedrunner]

Do the free course I linked to in the description, @truztme5221!

[@paulseed2042]

Hi , where’s the link please

[@balancedrunner]

It's in the description @paulseed2042. Click where it says "...more" and scroll down to the Runner's Knee Solution mini-course.

[@NEDwards63]

My right knee is aching on the inside… not through the patella… so not runners knee? Any thoughts on potential causes… my right quad is always tighter than my left?

[@balancedrunner]

Not runner's knee, but if your right quad is always tighter then you have some of the same things going on in your form. Try the free resource, I think you'll find it helps.

[@80lives]

Hi! I've been running for 4 months now following an ultra marathon program. I'm running between 35-45 km a week. I run on minimal shoes (which I transitioned to throughout one full year), and I add load progressively. I do lots of localised foot core, glutes and calves strength and form exercises. However, out of the blue I recently developed medial knee pain on my left leg during the second half of my sessions. It doesn't really bother me while I run, but when I stop and crouch/squat and during stretching. That's when it manifests. It usually goes away within 10-15 minutes with a bit of stretching and massage, but I'm worried it might build up into something worse and I can't identify what I might be doing wrong. I have no MCL or meniscus tears that I know of either. Any ideas?

[@pepessz32]

This is a very nice video. I'm a beginner runner and I'm not sure whether this knee discomfort during my running can be categorized as Runner's Knee or not. Is this knee discomfort a common problem for beginners? and when should I give more attention to this issue before It's turning/can turn into a runner's knee? Sorry if my question is too weird, hope someone can answer.

[@shahab3650]

my Xray has come back as overuse of the knee. What do you advise?

[@balancedrunner]

Try the course in the description!

[@rajatshriguru4376]

Will this work for ITBS too? I am doing glute activation, hamstring strengthening and will add this posture advice while running.

[@balancedrunner]

It will certainly help. My next video will be about ITBS, but meanwhile I think you'll find everything you need in this blog post: www.balancedrunner.com/why-your-it-band-isnt-getting-better/

[@RycastFitness]

Thank you for this, I'm having knee pain in my left knee in/around the knee cap (feels slightly under it, however) and ever since my last half marathon it won't go away. It is very frustrating. Even on a long bike ride it starts to flare up, and on swims using the scissor kick if I am kicking on my left side (left leg going behind me).

[@balancedrunner]

Hopefully this will help, @RycastFitness! Be sure to do the free course I linked to in the description.

[@skylord181]

I have the exact same problem as you it started at the beginning of 2022 but now it has gotten worse and i want to do more exercise

[@simplysound2928]

Thank you Jae 🙏

[@elainaritter1185]

Hello! I have been diagnosed with chondromylacia of the patella… is this similar to runner’s knee syndrome?

[@balancedrunner]

yes it is.

[@sarthaksingh9814]

The issue which I have is that I can do all range of motions even I have been playing football ever since I have got the injury and probably 5-6 months or more time has passed . But I don't feel pain even while playing and doing all types of motion even I can lock and straighten my knee without any pain or issue but the only issue is that when I'm standing straight at that time I can't completely straighten my right knee like I ca do with my left knee. And whenever I do so while standing straight I feel like my knee is rushing back but at that time also I don't feel much pain it's like almost nil it just gives an unusual feeling with a little little pain which doesn't affect at all. But it's clear that there's a issue but I'm unable to understand what to do as I'm not feeling pain in any part of knee it just feels that it'll go back and locks a bit when I straighten it up that also when I stand straight it doesn't happen when I straighten it up at any other angle. And there is no popping sound and no swelling but I do have knocked knee and and flat foot. SO WHAT SHALL I DO PLEASE TELL? If u can atleast tell which part of my knee has been most probably been injured it will be a great help.

[@balancedrunner]

@sarthaksingh9814, I think it's an issue of something blocking the tiny twist that needs to happen in your knee when you straighten it fully. Can you go to a physical therapist or Feldenkrais practitioner for help?

[@balancedrunner]

This video explains the motion I'm talking about. It's not from my channel, but I think you'll find it helpful. Watch all the way to the end. kzbin.info/www/bejne/boKnhZWei86AqZo

[@johnplink]

5:34 Why would it be easier to put the right foot too far forward? I would guess that for some people it's the right foot and for others it's the left, maybe related to which leg is the standing leg.

[@balancedrunner]

Because for most runners the left leg is the preferred standing leg. They shorten themselves on the right side from hip to shoulder, moving the weight over the left leg. So it's easy to swing the right leg and put it down in front, but it gets progressively harder to get a good midstance, late stance, and toe-off. Statistically people more often have a larger left foot than right, reflecting the preference to be on it. We seem symmetrical but we are not, through multiple body systems, including the liver being heavier than the stomach/pancreas/spleen, and the diaphragm attaching to 3 vertebrae on the right but only 2 on the left. The heart being slightly to the left doesn't compensate...

[@johnplink]

@@balancedrunner I wonder whether for most left-handed people the left leg is the preferred standing leg.

[@balancedrunner]

It has nothing to do with handedness unless the person does some other activity where handedness directly relates to how the legs also move, such as tennis or golf. Nor does it have anything to do with whether they drive and what kind of car, BTW. I've been tracking this for over a decade.

[@johnplink]

@@balancedrunner Interesting.

[@rickcarrasco6716]

So I was preparing for a law-enforcement physical test. I haven’t ran in a long time and I was overweight and I started on the second day it started to hurt. It got swelled up and it’s been hard to bend since then I have been off of it for like six months, not running or doing much of thatand it has felt a lot better. What are some exercises or what can I do to be better and what can it possibly be?

[@balancedrunner]

if the problem I described in the video seems to match your experience, try the free mini-course and see if it helps. From what you've written here, I think it likely will, as it sounds like the issue was with how you were moving.

[@nthabelengstamier536]

Hello, my pain is on the side of the knee and is not getting better after changing shoes and doing exercises, what should I try?

[@balancedrunner]

That's your IT band. Try this: www.balancedrunner.com/how-to-fix-your-it-bands/

[@jasper2358]

Thanks for the video! I'm curious since you said it isn't on the side of the knee, what causes and resolves that? I've been struggling with pain on the outer side of my knees but more to the front of that makes sense

[@balancedrunner]

That's an IT band problem. Try this: www.balancedrunner.com/how-to-fix-your-it-bands/

[@presidualist4587]

I had got runners knee because i was jogging with a 40 pound weight vest

[@src5769]

I thought I had runner's knee, but my pain started behind the knee, now it's moved towards the front. I have no idea what it is.

[@TheDazboo]

My pain is actually above the kneecap mostly bottom of the thigh and was told by Mayo Clinic that it's a patellar tracking issue-Thing is I had been surfing for over 36 years-also read electric meters and walked around 30-40 miles a day and only in last 2/3 years has become a issue-Now I have gained 20 lbs and not as active as I used to be. All my Scans came up fine-nothing to note there at all. Any suggestions for this specifically or do the suggestions also address this issue? I really appreciate any feedback. Thanks

[@balancedrunner]

@TheDazboo, I recommend you do the free course in the description. It's helpful with front-of-knee stress overall, and should be helpful in your case.

[@Boldten]

I don't understand what i should be doing. Should i do the rotation excercise at home or should i just bee paying atention to the torso/pelvis rotation when i'm running. I've subsribed - your videos clearly shows you know what you are talking about at a deep level

[@balancedrunner]

@boldten, do the mini-course I linked to in the video description.

[@mathews0618]

I actually got it from changing my form to load my quads more lol. My initial hit from it was running too much in the mountains without rest. Then changed my form to take the load off and got it in both knees. Rest and exercise dont work for me. I only make progress when i run and i even need to do some tough runs. Its like the pain is more a sensitivity thing or like theres acid building up (obviously not acid) but to make progress i have to really stress mine or i dont get any adaptation. So its a little sore on stairs, feels good during runs, aches some after and overall feels better in a few days

[@instakid05]

I have condromalacia patella pain, last 2 year, I don't know how to overcome from this issue 😢

[@balancedrunner]

Try the free course I linked to in the description. That should be helpful.

[@joshuavelez4436]

My knee is permanently hurt I might have to quit running. No matter what I do it won’t heal I wonder if I lost all cartilage in the knee

[@ONE_stepatatime]

Can your techniques also be used for walking/hiking. I have chronic IT band issues that I cannot shake.

[@balancedrunner]

Yes, Tamon. I've had a number of hikers use my materials successfully. Start here: www.balancedrunner.com/why-your-it-band-isnt-getting-better/

[@ONE_stepatatime]

@@balancedrunner great. I will check it out.

[@bluepandasquad]

Great video. I go to physical therapy. The exercises provided there are not challenging enough. The strength of the surrounding muscles is not the issue. The problem with my knee is the fact that I do not instinctively recruit the requisite muscles during running.

[@balancedrunner]

Exactly, @bluepandasquad. Definitely try the resource I linked to in the video description for help with that.

[@karthicj5021]

Hi mam, I am diagnosed with grade 3 chondro malacia due to sudden high intense workout, I am also regular runner like weekly trice Now I am doing glutes and quads strengthening exercises, will it heal and can I back to do my sports and running activities again? Kindly advise

[@balancedrunner]

In addition to the strengthening exercises, I recommend doing the free mini-course I linked to in the description for this video. The strengthening exercises may help, but they won't significantly change how you move, and that's what you really need. Best of luck to you!

[@madhusudananas902]

I am 50 I run ones a week about 5 kms Other days I do jump rope or Wright's walking with weighted vests cycling Now i get pain on the back of my knees of my right leg especially when I fold my leg What should I do

[@balancedrunner]

I have a video in back-of-knee pain. See if this is helpful: kzbin.info/www/bejne/npLVho2ciLmYl9k

[@suzannelaburt2641]

Thanks for bringing back your knowledge to KZbin! As I Balanced Runner Camp alumni, I really enjoyed your COVID lock down series. These new videos are very helpful (pinch/nudge) reminders then problems arise 😘

[@balancedrunner]

Great to hear! Hope you're doing well, Suzanne!

[@amex4453]

Wish I could get those 10 minutes back

[@Jenny-md7lk]

i hardly exercise but recently i have been experiencing stiff swollen knees. It’s uncomfortable to straighten them or going up the stairs hurts. Kneeling down, or putting pressure hurts. The only thing i did was kicking my knee forward and making it voluntarily click. I stopped doing that, now it feels my knees have to click or they get soo stiff. I also sat for hours, with my knees crossed. Do you have an idea of what i could have done to myself? It’s been 3 weeks :(

[@balancedrunner]

I'd recommend you see a doctor about this.

[@kevinjames1930]

Didn't see or hear a solution... just an Ad for more videos or a course... did I miss it?

[@balancedrunner]

Explanation of the problem, free course in the description.

[@BPElementaryMusic]

I love this stretch use it everytime!! It’s perfect just what I needed❤

[@balancedrunner]

So glad!

[@MyCalmplxTheory]

I’m here because I thought running was good for you and now I have runners knee and it’s not improving.

[@ryankeenie3605]

Hi! Great Video, it sounded like you were speaking right to me. i am currently working through issues with runners knee in my, you guessed it, right knee. I have manageable pain only when i run. After listening to your explanation of the various problematic running forms, I am definitely a runner that has been trying to hard on my form recently and shifting to much weight to far back. Are you suggesting that i should continue to run and improving my form will correct my runners knee with time?

[@balancedrunner]

If you effectively correct your form, you could feel better quite quickly. Try the resource I put down in the comments!

[@MarinoOliveira27]

Great vid again Jae, one question though? Does the pelvic turn come first / should I focus on the pelvic turn and thus the torso falls into place as a result of it? Keep up the good work.. Blessings 🙌🏼

[@balancedrunner]

@Marino de Oliveira it really needs to be the full core action--the pelvis and the upper body moving opposite each other. That's the foundation. It is possible for other actions, such as your armswing, to still throw you off, and I recommend you do my Mind Your Running Challenge (which I think you have!) to get a basic overview of how to prevent that, but getting your core action right will solve most problems, and is always the thing you have to do first.

[@MarinoOliveira27]

Thanks Jae I sure have done the Mind your Running Challenge a big insight I must say. Would like you to analyse the Berlin marathon on your next Videos. I enjoy your point of view and perception in your analysis which are very helpful. Hope you can find the time to make it happen. Looking forward to.

[@balancedrunner]

I"m hoping to be able to do it, Marino!

[@VietBotPDX]

Of course, i want to preface this with saying the the best way to deal with runners knee is go to a PT, but this video was very informative for me. I keep reading articles about stretching out your quads or other local issues. Like most overuse injuries, where the injury presents (overcompensation) is not the same as where the injury starts. Thank you for tackling it from that perspective.

[@SandraSchweizer-r7h]

For those who want to go right to the fix: 7:40

[@dssrtader2427]

Hello I’m from Iraq 🇮🇶 I have bien in my knee but my age is 20 years old so 😊 my knee not smooth 😢 I can play football ⚽️ ?

[@balancedrunner]

@dssrtader2427 I'm not able to tell whether you can play football with your knee injury. If your doctor says it's okay, and if you can run comfortably, then it's usually okay to try playing and see how you feel. Be sure to try the free lesson I linked to in the description of this video for some help with your knee.

[@dssrtader2427]

@@balancedrunner Thank you very much🌸🌸

[@baileyrockwell7940]

I haven't run for almost a year now because my runners knee is so bad. I have been to multiple PTs and doctors and I'm still struggling. How would these issues you described come out when only walking/hiking? Thanks :)

[@balancedrunner]

Sorry to hear it, Bailey! The general patterns of having your weight too far back and holding your core too still would absolutely apply in walking, and I'd bet you're keeping your ankles flexed all the time as well. In walking we don't lean forward the way we do in running (this should help clarify: www.balancedrunner.com/do-you-know-how-to-walk-properly-how-walking-is-different-from-running/) but otherwise the core movement is the same. And going uphill or even up stairs you'll lean forwards for sure. I recommend you try the free resource from this video, but instead of the little bit of running at the beginning and the end, just walk and notice for yourself what it feels like. I expect you'll find it feels quite different by the end, and will help your knees improve at least a bit. It should be a good start.

[@XDex91]

What have I tried? Rest and occasional walking. I can tell you that taking a month off from the gym and the track doesn’t particularly help. I feel better after a month… until I take my first steps on a run. And rather than tell us how to fix it, you link us to a course. Nope.

[@balancedrunner]

Telling you won't help. So I"m giving you a free course--not sure why you wouldn't want that.

[@dtquinn100]

there's 10 minutes of my life ill never get back

[@gunvetta9363]

bro just roasted my whole physique

[@balancedrunner]

😂

[@KomsikDCM]

I dont know what is wrong with my knee

[@notanotherpeterzhang7582]

Nice ad

[@greenlamp7809]

Thank you so much for the useful information. By the way, 8:42 was epic, probably deserved an Oscar!

[@balancedrunner]

LOL thanks @greenlam7809. I wish they gave Oscars for running form instruction. :-)

[@basicdose.9872]

I don't run. I just walk. Nevertheless I have runners knee. It feels like a compliment.

[@balancedrunner]

LOL. Try the course in the description.

[@DannyLoughery]

Sugar house park!

[@balancedrunner]

Yup! 😁 🏔️

[@SprintTri57]

Work on your Vastus Medialis and Glute Medius and it will go away.

[@balancedrunner]

Maybe. That's not going to be much help if you don't know how to run in a way that uses them. Movement precedes strength and produces strength.

[@patb1924]

how do you run downhill without stressing your knee? ... without speeding up? :p

[@balancedrunner]

This video should help you, Pat: kzbin.info/www/bejne/lWfSq2OsrLdkn6s

[@patb1924]

@@balancedrunner thank you!! i strained both my quads 2 months ago running a net downhill marathon. My reasoning post race was that i was probably running too fast for my weight and for my eccentric quad strength. The slope was not steep at all, but steady for 10km straight.. and my plan was to run the same pace as the flat parts.. trying to avoid what ended up happening anyway :P thanks for your help, i love your videos

[@TonyKarpinski]

Nothing explained in a long boring video

[@RB-jq6gh]

How to stop it?...give up running.

[@balancedrunner]

that would be a shame.

[@robertwilson7736]

Stop

[@balancedrunner]

care to elaborate?

[@robertwilson7736]

@@balancedrunner well obviously you are putting alot of stress on the cartridges with 2.5 times weight banging up and down myself I suffer score knee caps now after 15 years training I've just started back after 3 years and get alot of soreness that's why I say you've only got one pair of knees look after them

[@muddycatfish5396]

@@robertwilson7736 Okay 🥸 Your knees aren't broken, sounds like a user error. No but really man I do understand where you're coming from. My grandfather was a marathon runner for 32 years and- personally, I look up to him as a role model (I'm 20). Yes he has knee pain and can no longer do yardwork on his knees but he still cuts the grass and goes up and down stairs! He refuses to take opioids for his pain, and trust me when I say- he's a highly intelligent individual. 88 year-old Mike's house could easily be turned into a public library. To be frank, that's your excuse. My competitive spirit compels me to tell you to buck up or shut up. I understand that your joints and muscles aren't like mine anymore- but it's all about the mindset. "To give anything less than your best is to sacrifice your gift" Mark my words, I will be professional long-distance runner 7 years from now. I refuse to let my runner's genes go to waste.