Runner's Knee Pain | Symptoms, Treatment and Prevention - Part 1

[@HeartagramTroll]

2:10 sideways steps 3:05 ice skater step 3:49 tightrope steps 5:00 hamstring test 6:30 squat to the box

[@dkny9954]

Just let ppl watch full vid man, its short and insightful.

[@muktesh5710]

@@dkny9954 I watch full video but when we try we forget what to next so this Timelapse help in finding the next exercise.

[@christiangonzalez4213]

This guy really knows what he’s doing. I went to a physical therapist, and this is almost the exact same workout

[@art_pilat]

Your physio watched the same video lol 😆

[@dowsha11]

I think i missed the symptoms

[@Isabella-de7kv]

symptom is pain in the knee i'd guess 😅

[@ScantSphinx9]

Pain in the knee

[@googlable]

Symptoms, Treatment and Prevention? You only talk about "test exercises"

[@stickers11]

Symptoms: Pain in knee Treatment and prevention: The exercises shown

[@keaters123]

@@stickers11 so do I do these before running after , during??

[@ScantSphinx9]

ronny slams these are for long term conditioning exercises. It doesn’t matter when, what matters is it’s incorporated into your daily/every-other-day routine

[@66Lovisa]

When I run, specially downhill I get pain right below, on the outer side of my left knee. Bought a 3-pack of rubber band the other day and I started doing these exercises today. I get back with the result but I am very positive to this. Thanks a lot for all great stuff you post here 🐻

[@ScantSphinx9]

How’s it working so far?

[@66Lovisa]

@@ScantSphinx9 it works as I hoped I focuse on my running technique to And the rubber band walks every morning No pain l the last 3 weeks😊

[@gamayun1224]

@@66Lovisa Nice! Good to hear.

[@raginald7mars408]

... as a German Biologist - this is about Ignorance once we sense “Pain” the Process is advanced Warnings coming far too late it takes intense Study and Training to understand our Complexity and always do Full Body Concept Training as we Over Reward - we numb the PAIN and stay far too long in the destructive way it is a real miracle to meet a fully aware Coach who knows how to direct full concept training Thank YOU!

[@liamlynch2115]

Trying to become a runner at age 41 and like 50 pounds overweight. My knees put a halt to that quickly. I’m gathering as much info as I can and this makes sense, along with pointing feet forward, picking my heels up more, increasing cadence.

[@J_Trask]

Yes start slowly with low intensity to let your body begin to adapt. I ran 15 years ago and didn’t use KZbin or a trainer, just went for it, and I’m sure my age helped against injuries. Now getting back into it, I have to be more careful 😂

[@selko90]

On Monday I started getting the beginning symptoms of runner's knee (lots of clicking/snapping sounds, and pain in front of knee), so this week I decided to take a break from running and focus on these injury prevention exercises. How many times a week should I be doing these? Is every day too much or is it golden? I've done these two days in a row so far and I think its helping. I just don't want to end up hurting myself by trying to fix myself too much. Any advice is appreciated.

[@yahya9889]

How did it turn out? Did they help?

[@selko90]

@@yahya9889 Yes! It really did help. I did these exercises for about a month, and then everything seemed to clear up. I think I took about two weeks off running, and just kept the mileage low for the following two weeks. I did the exercises about 5 times per week.

[@Panagoulis1974]

Runner's knee. Another ambiguous term to describe chondromalacia patella-cartilage degradation. If you don't want this shit to develop osteoarthritis like me you have to follow all the instructions of the experts.

[@condesabeatriz9303]

Thanks! I just came of a month long hiatus from running...(i was walking everyday), but my knee started bothering me. I'm definitely going to implement these exercises.

[@notapro968]

Just keep coming back to this video really good and helpful

[@scarysmileyface]

Can you take "symptoms" out of the title? I mean you don't talk about them..

[@footsport1082]

are these exersice good for footballers with runners kne?

[@johnharper2721]

I run frequently and the best thing I have found that helps my runners knee is a hemp symmetry CBD infused knee compression sleeve...it works great for my knee pain!

[@jordancummings9153]

Hi mate, could you send me the link of where to get it from?

[@NnaemekaAmamasi]

Theres no banner up there to click...?!!

[@TheRunExperience]

Very strange! Sorry about that!

[@gabrielhenrique7724]

I did the last exercise with the box and my knee kind of hurts when I sit down. in its front. Should I stop the exercise or find a doctor?

[@virtualvoyage6183]

Never work through pain

[@MN-wg8qd]

If I feel some pain in my knee that started bothering me while doing the split squat, should I continue or rest it longer?

[@FunTimeCrew]

I’m annoyed that you keep saying tests but they’re really exercises, aren’t they?

[@penicillin308]

After multiple doctor visits and physios nothing seemed to fix my YEARS of knee pain until I followed the exercises in this video. Now I can play with my kids. Thank you very much guys!

[@TheRunExperience]

Wow, that's what we like to hear!

[@dannyspatchek8445]

Does anybody know where to find one of the ankle resistance bands he used in this video? I have search online for them, but I haven't found ones that are as short as this one. I also want one that is as heavy as possible. If anybody has any good suggestions, please let me know!

[@litwan99]

MANNNN LOVE IT THATS ALL I CAN SAY

[@TheRunExperience]

Thanks 🙏 for that

[@itsoktoeatandrun4068]

Am not sure if this is common in Runner’s knee but I just noticed on my 9mile run my knees after wards were sore for about two min and the rest of my running was fine with no knee soreness, the following week I did 10 miles afterwards my knee was very sore like an aching feeling and I was thinking maybe I should ice it, but I didn’t, I have an 8mile long run tomorrow am hoping my knees won’t be sore afterwards, so basically am asking will these exercises help with soreness in knees after running or do you have other exercises for soreness in knees after long run I can get access to on your website?

[@AgeofDoom]

Very good exercises, thanks!

[@codegeass444]

That black smudge on the bottom right corner is trippy. Thought it was my phone but it wasn't. You got me

[@theguitarmandrew]

sleepy _guy I could have gone without reading this comment and would never have noticed. Now I can’t stop staring at it 😂

[@born2elitesports]

Can i run using KT tape in runner's knee ...please tell me sir

[@andrewandberthapilgrim999]

Great video thanks. I definitely have weak hamstrings. Good to know!

[@Koenma007]

Part 2 here: kzbin.info/www/bejne/rqbYgYZ_nLqhsLM

[@haydensluss658]

Ive been running for a year now and ive never gotten injured because.. Ik a way that everyone can do to get rid of all your running problems that are associated with body problems like arthitis plantar facitis runners knee and so on so on and it doesnt take long

[@pereiraplaza222]

Yes I know that way too

[@VelvetGoldminer]

What the actual hell is going on with those jeans and turn ups?! Dude...

[@weltonbarbosa2936]

Really nice set of exercises guys. I used to ran Marathons and Half Marathons when I was teenager. Unfortunately, I had 3 knee surgeries that I stupidly didn't recover properly. Since then, I was unable to run without pain and I have the target to finish an Ironman. The pain was so intense that I gave up running about 8 years ago. It was getting sore even to walk. I started to do these exercises and with a week I was able to run two half marathons in the same week, relatively pain free. I can run up to 10k completely pain free. I am spreading this video to all fellas who run that I know

[@Mm-br8vp]

Welton Barbosa no pain, no gain

[@pereiraplaza222]

In a week you went from no running at all to 2 half marathons??!

[@weltonbarbosa2936]

@@pereiraplaza222 Yes, it was almost 2 years ago. To be honest it affected me in the long run, as I added too much on my right calf. But yes, I wasn't able at all to run because of knee pains I had had since my meniscus surgery when I was in college. I was still practising all other sports, but no running. Today, I wouldn't advise such an increase in training load, but it is possible.

[@ErinMT2]

5:24 Not necessary, but really important. What?

[@TheRunExperience]

I think the meaning was that it's not necessary in order to physically do the movement, but it's important in order to do the movement in a way that won't hurt you in the long run. We all misspeak on camera sometimes ;)

[@timotoole7306]

Best way to incorporate exercises into running? How often etc?

[@IsawUupThere]

I will never understand what the hurry is with these videos. If I should do 20 reps, then do 20 reps. Do you actually just expect me to pause every 30 seconds, do the exercise then get up, walk to my pc, resume... why? Don't you get more ad revenue on longer videos? I don't get it.

[@TheRunExperience]

Hey there! We try and mix up our videos with some shorter ones just demonstrating the exercises and some others that are fully follow-along since people have different preferences! You can search "follow along" in our videos if you're looking for full workouts :)

[@IsawUupThere]

@@TheRunExperience I did not know that. Thanks!

[@jasonhogge3215]

Couldn’t find the second video

[@Sunshine-lg7qm]

I am running from last 1 month. I am having pain in my left knee from last 3 days. I am really worried. Should I continue running or take some rest?

[@robertroro3945]

Run maximum 2-3 time a week, you can do other workouts in the other days .

[@danielfisher6501]

Kurt was always the over excited kid in the classroom

[@pereiraplaza222]

Yeah I guess

[@suchitraspawar1388]

Can i do it without the band ?

[@jacknicolas]

My right knee caved in after 5 reps, during single leg box test. Any tips on how to fix that?

[@TheRunExperience]

Simply keeping these exercises in your regular toolbox should help strengthen your legs and thus keep your knee from caving in. Give it a few weeks :)

[@jacknicolas]

Thank you.

[@deenson7839]

jacknicolas How is it now ?

[@jacknicolas]

@@deenson7839 took me 4 months to fix the problem. Problem was my subluxated right hip joint. I am upto 20 reps on single leg box test now.

[@rajeshwariraju5501]

I have a very badly paining knee wen I try to bend it too much lik say 85 degrees doctor say it's patellar chondromalecia.. And advised not to climb stairways sit in floor not to bend much etc.....but cam I do these exercises to strength Wil it be OK?

[@TheRunExperience]

Potentially! Be careful to identify if pain is from injury or from potential weakness. We aren't doctors so make sure to clear anything with your doctor first. Strengthening should be top priority once you're cleared though!

[@Runner8617]

How do you fix your knee (and only on one leg) turning inward when I run? the other leg tracks in a straight line but one leg keeps turning into the center. I have to keep looking down and very CONSCIOUSLY forcing my legs to track properly. How can i fix this for good??

[@TheRunExperience]

I might do a gait analysis with us: therunexperience.com/training-plans/gait-analysis

[@Mm-br8vp]

What that band called

[@marcedwards6737]

Very good advise

[@Julsdoy]

I have been running for quite sometime mostly 10k distances, but recently I have been feeling pain at the back of both my knees (on my left knee its in the right side portion while on my right knee its on the left side portion) while running, very painful, even for just like a 4k walk I still feel it, can anyone tell what this might be and what is the treatment. Thank you.

[@hakuspear]

thank you

[@gayathri2244]

I've started running a few weeks back.. Since I've to take a test soon ,I went through a rigorous running pattern.(After spending an hour for stretching and warm up session) One day my left knee gave out and I took rest for ten days and now I am fine. But after a walk of four kms I felt my right(not the cured leg) knee unstable I took a three day rest but now I have a dull pain even when I am sitting without doing anything. I can't take rest again since I have my test soon. Can anyone say what my issue is and how to solve it? Please do reply

[@Runner8617]

what does it mean when my knees start to hurt really bad when running DOWNHILL, but not when running UPHILL?? Is that also from weak glutes? Or something else?

[@TheRunExperience]

your stride may be a little short, and the hamstrings a little weak in supporting you. Give these exercises a try!

[@Ophio117]

Absorbing impact on downhills is also much more stressful on the body than uphills, even though it feels "easier." Makes perfect sense your knees would hurt on downhills rather than uphills.

[@NEERAJprd]

is this really about Runners Knee Pain, i don't think so..

[@johngardner1898]

Always listen to your DPT.

[@bishwarai9163]

My knee pains alot mainly sideways,can you mention treatment process?

[@rajeshwariraju5501]

And the same leg is suffering plantar faciatis too.. Can u suggest a helping exercises

[@TheRunExperience]

Check out out all our vids on plantar fasciitis here on the channel!

[@rajeshwariraju5501]

Thank u

[@Ryder.Draconis]

It has been 6 months and my knees still hurt. After my shoulder surgery last year, I couldn't do any lifting so I started running. After about 5ive months running on a treadmill at 6mpg at 6° incline for 20 min daily, my knees started hurting and no matter how much rest I do, the pain doesn't go away. I'm doing these "tests" to see what I might be able to strengthen but in this video, it does not say what to look for. Am I looking for one of these activities to hurt more than the others? If that's the case, should I continue in order to strengthen it or avoid it to promote healing?

[@fleadoggreen9062]

How are ur knees

[@Motorsic]

WOW! I have a lot of work to do.

[@Tizzledk]

How often can you do these....before or after strength training? Or after running?

[@calvinkang1224]

Part 2 came out yet?

[@annlott814]

kzbin.info/www/bejne/rqbYgYZ_nLqhsLM

[@raymondjiii]

Where is the link for these straps?

[@negatronmad]

Exactly what I need right now

[@andrewmisch8061]

Do one on Achilles tendinitis

[@TheRunExperience]

We've got that here: kzbin.info/www/bejne/a168XoeobbqUmJY

[@wilhelmtel794]

Your exercises are a Perfect way to a powerful stride! Thank you TRE!

[@TheRunExperience]

You bet!

[@nathanedades7390]

After increasing my weekly mileage to 50 km, my right and dominant knee hurts like hell. It's been two weeks.

[@TheRunExperience]

How much mobility and strength work are you getting in during the week?

[@butcher34]

You should also consider lower drop shoes

[@baileymcquary2477]

Do you do these exercises before your daily run or after? Do you do these exercises daily? Once a week? Three times a week?

[@NakedGun99]

While performing the last exercise I have intense pain in my left knee. Is that just a combination of being weak and tight? Meaning i need to Strengthen and Stretch it more. I just started training for a half marathon 5 months away

[@YameemHoque]

This hurts my knee whilst doing it. Is this a good sign? I've been doing a lot of exercises for my IT Band but when I put a lot of weight on my IT Band it hurts (I can jog normally but a full sprint I cannot do), any suggestions?

[@mickeyclarke6817]

Yameem Hoque

[@hannahchalk5136]

Why isn’t anyone talking about stretching? These strength exercises did not help my knee pain at all. It has been about two months of trying to find an answer. I finally stumbled onto some janky video of a Russian doctor who told me to stretch my quads. It’s now been three days of hour long quad, hamstring and hip stretching and I can actually walk a quarter mile without shooting pain in my knees.

[@TheRunExperience]

Hey Hannah we actually LOVE talking about mobility. Just youtube "The run experience mobility" and we have a plethora of information. Check out these videos that could help your knee pain immensely kzbin.info/www/bejne/iKrSpH6Xj7RsosU kzbin.info/www/bejne/e3SvaJZ3pbSjpsk is also another great video!

[@hannahchalk5136]

The Run Experience thanks yo

[@betterthanjustiny3228]

Hannah Chalk link please

[@Ophio117]

The magic bullet for knee pain will be specific to your problem. These hour long strengthening or stretching exercises might well be a waste of time depending on your specific problem. If you want a tight diagnosis and treatment plan you need to visit a professional, you're not going to get it on KZbin.

[@noahclotfelter3975]

My knee hurts with lateral movement, and idea

[@BucketlistFitRunning]

Runner's knee is painful but preventable. Thanks for the upload guys!

[@AngelD68]

Great info, and great demonstration.

[@k0bi1]

i have pain in back of my knee little bellow knee. its not hurting when walking but hurts after 3-4km run. It started month ago. i started running one year ago slowly building my weekly km to around 60per week but pain started month ago you think thins exercises might help?

[@mbubbles4808]

k0bi1 I’m the exact same. I have a marathon end of may so panicking now as back of knee hurts on every run. Going to a physio tomorrow. It’s $150 for a 45 min assessment so I’m hoping they don’t just refer me to doctor

[@RedBar3D]

@@mbubbles4808 $150 for a 45 min assessment? That's a lot of money. I experience knee pain as well and have started going to a physio. I live in Sweden and only have to pay $15 per session (which are either 45 or 30 min long). Once I have paid for more than 12 visits to the doctor's/physio/therapist, all visits are free for the remainder of the year. As someone who wants to stay physically active, I'm very grateful I don't have to pay very much to get professional help if I ever get injured.

[@Runner8617]

omg where was this video 2 years ago when i quit running because of runners knee? i am back into it with all the strenghthening excercises.

[@davidshimp5116]

Back into it as in these exercises work and you're running pain free again? Just found this video and am excited to try these out, but wondering how it's worked for you. I quit running as well because I just couldn't get around the pain, despite multiple doc visits etc.

[@lupealeman]

Can I do this exercises every other day? Or 2 to 3 times a week? Can it be done as part of my lower body weight lifting day? Also, can it be done as a regular routine long term and maybe making it more challenging as I get stronger? Thanks!

[@TheRunExperience]

The intention of the exercises in the video is to identify if there are weaknesses in the glutes that need to be addressed. While you can certainly incorporate these exercises into a regular routine, I wouldn't do them as frequently as 2 or 3 times a week, since your strength work needs to be balanced. Let's see what Kirk and Charlie have to say about what strengthening exercises there are in Part II of this series.

[@lupealeman]

Thank you! Looking forward to more informative videos!

[@LambeauLeeeper]

How many times a week? Or did i miss that?

[@angelcabrera4560]

There are several factors in treating joint pain naturally. One resource I found that succeeds in merging these is the Hartlyn Pain Plan (google it if you're interested) it's the most incredible blueprint that I have ever seen. look at the unbelievable info .

[@paulvlad3153]

Appreciate Video clip! Excuse me for chiming in, I am interested in your thoughts. Have you tried - Dinanlinson Rocky Position Approach (just google it)? It is a great one of a kind guide for learning how to fix chronic knee pain without the headache. Ive heard some decent things about it and my mate after a lifetime of fighting got excellent results with it.

[@forTeluguaspirants9]

7:10

[@jupiter7272]

😐

[@geoffrygertz7996]

Great information, demonstration, presenting & camera work!

[@TheCelestialhealer]

Wow, when he does them, it looks effortless 😀

[@WayneWBishop]

Awesome video and great instruction. Keep up the great work!

[@dangerof_living7452]

thanks! :D

[@AlejoMunPa]

Great stuff!

[@drspineofficial]

Great info. Great tips. Thank you for sharing the very useful video. Helps the runners a lot.

[@TheRunExperience]

Thank you!

[@yoadrianne466]

What are the symptoms? I never heard this here.....

[@TheRunExperience]

Great question! From Runner's World: "“Runner's knee” is another name for patellofemoral pain syndrome, which translates in plain language to kneecap pain. ... Patellofemoral pain is most often a result of abnormal mechanics caused by problems up- or downstream from the knee, forcing the patella to bump against the femoral groove.

[@yoadrianne466]

The Run Experience I don’t have pain, just feels “thick”

[@bluecheese851]

Oh you’ll feel the thickness

[@flightthegoatreacts3991]

Adrianne Steiner You mean like a tight feeling?

[@RickMartinYouTube]

yes, title is misleading....

[@rogergill312]

Hi Kirk & Charlie, I find whenever I do the swissball leg curls my calf's cramp. I there something I am doing wrong? I don't have this problem on my long runs. thanks

[@jesszanna3836]

I have runners knee it hurts so badly and I can't go to my gymnastics or do my dance or pe😭

[@pablosoliz8116]

Yeah me too, hope we can solve it😕

[@callmeex2183]

Yeah me too and i have soccer tryouts today for my highschool😢😢😕😞

[@erenyesil5897]

You still have it?

[@Kieractp]

Same! I get such bad flare ups. I woke up this morning in so much pain that I thought my knee was going to be purple

[@austincrain4919]

Thanks for all the helpful videos!!!

[@victorlozano4210]

Thank you for this info. Btw what type of New Balance shoes is he wearing?

[@amex4453]

the ones which you cant afford

[@eddavcupp]

Thank you for your video! Ive been running for 5months already gradually increasing speed. I increased my speed to 4.3 and my knee starting to hurt is been a month now; should i stay on the speed that i was on 4.0?

[@TheRunExperience]

would back off the speed a bit and really pay attention to your form as you run. Form comes first before we add speed/velocity to our movement. Also, make sure you're giving your knee and surrounding tissues some extra love with some mobility before and after your workouts. Check out our video" How to fix your knee pain" with our friend Kelly Starrett.

[@eddavcupp]

The Run Experience thank you so much! I did watch your videos on knee pain and will introduce them to my time for healing!

[@judescott658]

So symptoms are pain and weakness so I have pain after about eleven km in my left knee below my petela laterally which this band test recreated. Is this “runners knee”? Or tibial plateau issues? Could you explain the difference. Thanks. Ps. this channel is the best

[@pocketaces7113]

Jude Scott get checked out at a physio. These exercises are mainly geared towards Runner's Knee (Patellofemoral Pain Syndrome) whereas the pain (tibial plateau) you describe normally comes from a fracture of the shinbone.

[@TheRunExperience]

+1 on Luke's recommendation. You can also sign up for an online consultation with TRE's Dr. Kyle Bolling. Check it out at therunexperience.com/training-plans/injury-consultation

[@austincrain4919]

#4!

[@toniviudez6371]

Excellent video. Thanks for the exercises they are really helpful 👍

[@JWMCMLXXX]

2 minutes in and Im still waiting for them to have their fill of awkward conversation and get to the point. Let's get on with it, fellas.

[@ChetheV]

I’m looking this up after my doctors appointment. He told me my knee pain is because of runners knee and it HURTS I was limping a lot