Runner's Knee Stretches

First of all sorry about the low volume. These stretches have cured my runner's knee and allowed me to resume running. I hope they help you as well. I am not a physical therapist or a physician and any knee problem should be diagnosed properly by a physician. These helped me greatly.

[@innametaxist9767]

Time Stamps: 1:40 - Stretch 1 (hold 30-45 seconds, 2 reps each leg) 2:40 - Stretch 2 (30-45 seconds, 2 reps each leg) Hip Abductors 3:35 - Stretch 3, 2 parts (30-45 seconds each, 2 reps, each side) 4:40 - Stretch 4 (30 seconds, 2 reps) 5:40 - Stretch 5 (30-45 seconds) Illiotibial Band 7:10 - Stretch 6 (60 seconds each day before run)

[@theschoolpsych]

Thank you for doing that!!! Chad

[@bradypierce]

@@theschoolpsych The fact that you are still active on a 13 year old video is one of the coolest things Ive seen on KZbin. Thanks for making this!

[@theschoolpsych]

⁠​⁠@@bradypierceThanks! This was my first video posted. It’s so poorly produced and the sound is terrible but I’m amazed at how many people it’s helped. I think that’s why I’ll keep responding as long as KZbin leaves it up and I’m alive lol.

[@johannahodonnell4809]

I found this video via a Reddit post. So glad I did. I've been doing these exercises for 5 days now and wow, I feel so much better. My knees and shins hurt to the point where I couldn't sleep without taking ibuprofen, but after 2 days of doing this routine, I was able to stop. And not only do my knees feel much better, but my hips are stronger and more stable now, as well. Thank you, thank you, thank you!

[@theschoolpsych]

That is so good to hear Johannah! Thank you so much for taking the time to comment and share your experience! You are welcome, welcome, welcome! Chad

[@hdot4258]

I think I read the same post as you on Reddit as that's where I'm coming from haha. All the best in your recovery!

[@satoshinakamoto7253]

lol same

[@_quixote]

Same

[@jkellyred100]

I did them for 6 days in a row and my runners knee is 100% cured. Thanks 👍

[@theschoolpsych]

I was diagnosed with runner's knee and researched the best stretches for the condition and put them together in one video. I decided to make the video because of the dramatic success I had with the, I hope you are healed soon and back training soon. Thanks for posting. Chad

[@woutervugt]

Thank you!!

[@theschoolpsych]

@@woutervugt You are welcome! I hope they help! Chad

[@live2b100]

15 Years ago, I developed runners knee so badly that I had to stop running 3 weeks before my marathon. I still ran the marathon, but the knee pain made the last 4-5 miles very painful. I'm currently training for a marathon again. Runners knee has struck again. I thought my whole training would be derailed again! When it started (maybe 3 weeks ago) I found this video. I began doing these exercises right away. I never stopped running and I have been continuing the exercises regularly. The knee pain is nearly gone! It is WORKING and I couldn't be more grateful! Thank you for sharing what has worked so well!

[@theschoolpsych]

Thanks for posting Shannon! Have a great marathon. Chad

[@PeterGriffinANIMALCRACKERS]

i have had runners knee for 9 years. These have helped me with the pain, i burst into tears. Thank you so much :"(

[@theschoolpsych]

Peter Griffin That is so great to hear! It’s amazing how tight the IT band can get but also how easily it is to stretch it out! I’m so glad the video was helpful and thank you so much for taking the time to leave a comment. Keep doing that last table stretch if you are able? That is the most important one.Chad

[@daltonsprinkle8936]

for 9 years? were you just running with the pain?

[@11colorfulworld]

this is a holy grail of a video. I used this years ago when I got patelofemoral pain syndrome. these exercises cured my knee pain. and here I am back again years later, with a new injury on the same knee lol. I am so grateful this video still exists. Thank you so much. Wish me luck!

[@theschoolpsych]

Haha! Sorry about the new knee pain but thanks for the kind words! I'm still here too. This has certainly been a popular video over the years. Chad

[@CarotJams]

My knees have been hurting for so long I was nearly in tear with how much joy you have given me, so much more freedom!

[@burlacuionutmihai]

I found this video recommended by someone on Reddit while I was searching for something to fix the knee pain. I had it for a week on both of them, tried some different exercises, also tried to put ice on them, no improvement at all. Then today I did the exercises like 2-3 times with break between them and the pain is gone like 80-90% already in few hours. Thank you very much for the video! Edit: after 2 weeks the pain is completely gone. I was afraid when I read that it could take up to 6 weeks to heal.

[@theschoolpsych]

You are welcome! Thank you for commenting. Really focus on that last table stretch in the video and do that right before you run for a while! Chad

[@ucf.christopher]

I'm here from reddit too. Gonna try these tonight. Hit me today when walking up the stairs for class. I barely made it. Had to drag my leg behind me some of the way haha.

[@monorailsupplyco]

These knee stretches are a complete lifesaver. Thank you so much for posting them, and for keeping them up. They completely resolved all of the knee pain I was experiencing!

[@theschoolpsych]

That is so good to hear! Thank you for taking the time to comment! I can’t believe how many have said exactly what you have! So glad my silly unprofessional video is still helping people after 14 years! Chad

[@Alexmotter74]

I can attest that these stretches have been amazing for my knees! I have much less pain in my left knee when running. Before, I couldn't even run two days in a row due to knee pain. I eventually quit running for about 3 months just to heal. I've since been back to running for the past 6 weeks doing a more conservative workout and have been using these stretching techniques to great success. Thank you theshcoolpsych for posting this video and for your other videos as well. Looking forward to more

[@lisaputland9183]

This is amazing to find this...i have just been diagnosed with runners knee and have 4 weeks until a marathon...i am going to do these everyday and with you posting this on here it makes me feel there is some hope after all the training! Thank you.

[@Ryan-rn7ck]

Knee pain flared up a bit and so glad I've been able to reliably seek out this video for the past decade!

[@theschoolpsych]

Thank you so much for checking back in! I have had to return to these myself from time to time over the years Especially that last table stretch! Chad

[@AdamDrga]

Here I come again to this vid after 2 years. So glad it is still here 😁👍

[@theschoolpsych]

Haha! Sounds like the IT bands a little tight again! Chad

[@aneliamrabanal]

The table stretches was the icing on the cake for me. I felt immediate relief. That is just AMAZING!!! Thank you so much!

[@theschoolpsych]

Chris, Thank you for posting. You are welcome. I'm so glad they have helped you get back to better movement. You made my day. Thanks. Chad

[@Matthew-dn8br]

After 4 days of these stretches I can already feel a significant difference!

[@theschoolpsych]

Thanks for posting. I'm glad the stretches are helping. Chad

[@ufukbaykas]

Came back to say thank you! These exercises kept me running :)

[@theschoolpsych]

Ufuk Navarro Tebar You are welcome! Thank you for coming back and posting. Chad

[@KegRiese]

You, sir, are one of the most helpful people I have ever come across. I am very glad I found this early in my Competitive Cross-Country season, gotta hit that 17:30 this year. Thank you

[@Seethwin]

These are great stretches. They certainly did help with my knees-I'd probably still be in pain without these stretches. Thanks for posting! Glad your runner's knee is fixed!

[@giventofly34]

Thank you SO much for these! I hit pause and took pictures with my phone of each stretch so I can carry the stretches with me without always having to watch the whole video. Hopefully in a week or so I will be able to walk down the stairs without pain. Just wanted to say thank you and I love that your cat has a cameo in this! My cat loves to do the stretches with me so she appreciated that part!

[@THEDReamER347]

Hiii...how do you feel now..?

[@KaifamGaming]

​@@THEDReamER347how do you feel now?

[@theschoolpsych]

Oh my gosh I am so sorry I took forever to comment. I try my best to respond to all commenters, but sometimes miss them. I hope the stretches helped with the pain, and I love that your cats do them with you! As you can tell my cat loved to do them too. Thanks for commenting! Chad

[@CardinalSlayZ]

It fixed my runners almost instantly. Not fully fixed, but its like 100x better

[@theschoolpsych]

Awesome! Thanks for commenting! Should gradually get better over time. Make sure you do that last table stretch right before you run. Rest can be done anytime. Chad

[@sasapagal]

hey man just wanted to thank you for this video! I have had runners knee for over a year and these excercises have eliminated all the pain. I am really glad i found this video. cheers!

[@lepineapplevert]

I absolutely love to run and I've been having issues with what a physiotherapist called patella femoral syndrome for over a year now. These stretches, along with pacing myself, have truly helped me. I notice my knee getting stronger after only a week and a half! Thank you so much!

[@OmisPurplePiano]

Thanks :) I just went through them - those last two felt really great! The one with the step hurt and my knees made a lot of cracking noise. Hopefully after a while of doing them, I'll strengthen up. Can't wait to run without pain. Thanks again!

[@sirshrulu3722]

Thank you I’ve been to lazy to do my runners knee exercises but latley I’ve been working on self improvement. Now I’ve been doing it and after just one video I feel so much better thank you so much I’m gonna go run now

[@theschoolpsych]

You are welcome! So glad it helped Sir! Thank you for taking the time to comment! Chad

[@Amandeburns]

thank you thank you thank you thank you THANK YOU. definitely loosened and a lot of the pain is gone. you're the man.

[@Hoplonite]

I got runner's knee kinda unexpectedly after starting running training again week after a marathon. Never had it before even when I've been running for ages, but it effectively prevented me from running more than a couple of kilometers at a time. Took a week off from running using mostly the stretches and exercises on your video, and yesterday I ran 10km again without any knee pain. Thanks.

[@JayDude85]

Dude. Thank you so much for posting this video. I've recently started jogging again to get my heart and lungs back in shape, but at 6' 230 lbs, I'm not a small guy. Plus, as a chef, I'm on my feet all day. After only a couple of weeks of jogging, I just started to get some severe runners knee pains this morning. After doing these stretches, especially the last two, the pain was alleviated IMMEDIATELY. Thanks again man. Now I don't have to worry about enduring the pain at work today.

[@theschoolpsych]

Just saw this a whole decade later! So sorry I missed your comment. I hope your health is in good shape and hope you still enjoy jogging. Thanks for taking the time to comment, chef... so glad I could help! Chad

[@TheTurtleMelon]

​@@theschoolpsychso cool to see your still replying, I've just found this video after 8 months of runners knee, only 2 days in but here's hoping I see the same results as others

[@nathanrajevski]

Just started following your method today. About done the stretchs, already feeling my weakness. 10 days out from my first full Marathon, been having bad knee pain last month of prep. Hoping this will tune me up for the big day. Thanks a lot🙏

[@theschoolpsych]

Hopefully they will help! If your pain is on the outside of the knee they should help a lot! Make sure you do the last table stretch if you can right before you run. That will elongate your IT band and keep it from rubbing up against your knee when you run. The rest of the exercises can be done whenever. But table stretch is best right before running. Chad

[@mysistersaship]

You are a god among men. I've had knee pain when I run for as long as I can remember. Just going along with your video for the first time after my run today has virtually alleviated all the pain. I will be doing this everyday now. Thank you so much!!!!!!

[@bungchau]

Thank you for your video. My knee has been giving me grief but I've just done a bit of your ITB stretching and I could already feel the relief. I will make sure to incorporate this into my day - everyday - whether running or not. Really, thanks!

[@theschoolpsych]

Definitely do the last two stretches before the run. The rest can be done any time of day. The table stretch will loosen your IT band before you run so it doesn't rub up against your knee on the outside. Let me know how it goes. Thanks for posting. Chad

[@AgentPapicha]

After the first exercise my knee pain decreased. Thx man, these stretches are working.

[@theschoolpsych]

Than you for taking the time to comment! I'm so glad they are helping! Chad

[@dsamurai77]

Hi Chad, I just wanted to say that you saved my legs and countless doctor visits. I tried these stretches after a grinding left knee, within less than a month, all discomfort disappeared. My legs are stronger than ever, and I can continue to bike ride and run. Thanks to you, you are a King among men.

[@Mattiohead1]

Wow, I can't thank you enough. I have been avoiding running for two years because of my knee pain and just thought I was not made to run. These stretches helped tremendously. Thanks so much!

[@theschoolpsych]

That is great to hear! Thank you for coming back and posting and update. I apologize about the sound. It was my first video ever posted to KZbin and I was a newbie. That camera has a horrible mic. Chad

[@victoriarakhimova3023]

The cat in the background is a mood.

[@Jesterian]

I believe that’s an animal, not a mood.

[@victoriarakhimova3023]

@@Jesterian yeah, sorry. My spelling-

[@cabby0120]

Thanks for sharing. These are excellent stretches to prevent runner's knee pain. The second stretch is also outstanding for strengthening and stretching the Achilles tendon. And, the last two are really great for keeping the hips aligned and preventing hip and back pain. Thanks again for sharing. It's amazing how we learn things from others and then turn around and want to help more folks.

[@theschoolpsych]

Oh my gosh that is an awesome time! Congratulations and thanks for coming back to post the update. I'm glad they helped so quickly. Chad

[@cet1905]

and how about lunges, or body weight squats? do you recommend them?

[@206terry1]

wow this really works thx for making the video. i dont have any knee pain any more.

[@theschoolpsych]

You are welcome. Thanks for posting. Run on!

[@campbellendries6531]

Chad

[@theschoolpsych]

I think that is a great half marathon time. I'm so glad the exercises helped. Running pain-free is worth more than PR with an injury to me. Great job! Chad

[@theschoolpsych]

Awesome. I am glad they helped. Thank you for coming back and posting an update. I hope you have a good basketball season. Take care of those knees and good luck. Chad

[@theschoolpsych]

You are welcome. Thank you for posting. Let me know if they help. Chad

[@kristenlucas4042]

Holy smokes! I just followed the video and already have relief! Thank you!

[@theschoolpsych]

That is great to hear. That's why I made the video. Thank you for posting. Chad

[@mazibabySc803]

Thank you so much for this video man. Very detailed an in depth. No extra stuffing an straight to the point.

[@theschoolpsych]

You are welcome Adam! Thank you for posting! Chad

[@rebekahstewart1769]

Thanks so much for this. I got to week 3 of C25K and couldn't run anymore because my knees hurt so badly. I took a week off from running and just did these stretches daily, and I've been running pain-free ever since! Thanks again!!

[@reina1448]

Awww Kitty is doing some stretches too :)

[@FamKring]

Hi Chad. Greetings from Denmark. Thank you so much for putting the video together. I am training for my first ½ marathon and 6 weeks ago I ran 15 km for the first time. After that sadly I have had Runner's knee. 3-4 weeks ago I saw your video and started doing the stretches every day. After 1½-2 weeks the soreness on the outer knee started to decline and now I am almost painfree. Apart from the stretches I tape up my knee on longer runs and it helps too and I think a short stride is a very good idea. The ½ marathon is exactly 1 month away and thanks to your stretches runner's knee is not preventing me from participating. Once again thank you. Kind regards Torben

[@theschoolpsych]

You are welcome. I hope the race went well. Chad

[@Karen20155]

Thanks for your time spent creating these videos...watched the "rolling pin" warm-up video, too, but since I have had injections of synthetic synviotic fluid, since my own has been depleted, both videos have gotten me back on the running track and in the gym again...PAIN free. Can't wait to talk to my Orthopedic surgeon and tell him about your videos! Terrific! If I don't exercise/run/work out my mood changes completely. Finding your video was a mere coincidence, glad I took the time to view.

[@Insomniaclme]

These stretches are great! I am a beginner to running and am doing week 4 of couch to 5k podcast series. I had some slight pain in my knee, (I am carrying extra weight right now, but its going down with the running). I looked at youtube and found your video really easy to follow. I did these stretches and changed my running cadence, now no more knee pain! I'm getting addicted to being outside, appreciating the peace and loving the running - though I am slow, I am getting there! Thanks. :)

[@colonel3link]

Hey, have you considered re-recording this? Seems like a lot of people find it really helpful, but I struggle to follow along because of the low volume and background noise. Would also be cool to have it real-time (rather than saying "now do the other side", etc) so that people could do it without needing to pause.

[@danelow]

Thank you for posting these Chad. I have been doing them for about a week (during training) and have noticed significant reduction in post-running aching on the outside of my knee.

[@theschoolpsych]

You are welcome Dane. I'm glad they helped. They helped me greatly as well. That's why I posted them. Chad

[@imrobinsingh]

Absolutely on the money. These stretches work like a charm. Thanks a lot.

[@theschoolpsych]

Definitely before the run. For those of us who do not believe in stretching much at all before running, the IT band and the Achilles tendon are two of the exceptions if you have been diagnosed with runners knee or Achilles tendinitis. That IT band needs stretches and elongated so it does not rub against your knee while you run and cause irritation. After the run is not necessary but won't hurt either. Chad

[@xboxTVgames]

When should I do these stretches? For me it hurts just going down the stairs (both knees)

[@davebraunlich]

two weeks ago I had bad runner's knee in my right knee. After doing these stretches consistently I now have no pain, and I'm back running. Thanks!

[@theschoolpsych]

+Dave Braunlich Dave that is so good to hear. You are and example of why I created the video. Thanks for posting. Chad

[@TheCurtainThieves]

I do a lot of stretching especially around my hip and ankle area and was getting pretty frustrated when I couldn't find a way to stop my knee hurting when I ran.The tension around it travels all around my hip,lower-mid back and the outside of my calf.That stretch at about 5:40 has just given me so much relief,never seen it before but it's incredibly effective,gets you all over!So basically yeah,massive thanks man!You've saved me a whole lot of pain and frustration!

[@geefontinu]

Really great job. I've been having trouble with my knee for the past few weeks and just doing these stretches once I can already tell they are really helping out.

[@MrNickelodeon90]

Best runners knee work out on here guys.. you wont be wasting your time with this one!

[@theschoolpsych]

Thank you so much for the compliment and post. Chad

[@James-yy4vl]

Everyone here in January on their new year get fit regime (me too!)

[@rampam1]

The stretches worked like magic. I started running about 6 weeks ago. for the first time. Developed a tolerable but nagging pain on the inside of left knee. A week of these stretches the pain has subsided. Thanks.

[@flamefleir]

i've been doing these exercises everyday for a month so far and i can definitely feel the difference in my knees. they no longer hurt when i stand for prolonged periods. they also make significantly less popping noises. thanks for the video bro :)

[@MohamedHaddi]

tip: if you can't listen well turn on auto subtitles

[@Rachthepisces]

I just found this video... I am really hoping it helps, right now I'm in sever pain in my left knee, I tun seven miles every other day and I don't want to miss a day! I'm suppose to run tomorrow but my knee hurts so bad right now I was crying, :/ so I think I have to skip tomorrow, I've been icing and wearing a brace, I tried doing these but it hurts way too much at this point, would you recommend I try these stretches when the pain subsided a bit? I was able to do the table one though and it feels a lot better then 10 minutes ago. I really want to be able to do these without pain and run again without pain. I've been running 7 miles every other day for 5 months and my right knee is fine. Also does starting fast factor into the pain? I start at 7.0 mph on the treadmill and end at 7.7 usually do my seven miles in 58 minutes and 20 seconds

[@EyeAmBatman]

+OhhItsRachael Sorry to hear about your injury, hope you recovered well from it... Did the stretches help?, im wearing my knee brace at the moment, cant run and while going down stairs I get a sharp pain around the knee joint, other that it doesn't really hurt..

[@Rachthepisces]

I ended up having tendinitis as well as a cyst and had knee surgery for it, currently healing but that initial pain is now gone, just hoping stiffness from my knee goes away soon.

[@EyeAmBatman]

oh, sorry to hear that, that sounds pretty serious.. Im pretty much in the same prediciment as your original post, Im having runner withdrawals :(. I've been running regularly injury free for over 2 years.. and your post just seemed to really hit home with me.. Think I'll have to go to the doc to get them to have a look at mine.. That's great that the pain is gone after surgery, it can only get better from here on out.. Dont rush the healing, I made the silly mistake of thinking I was better only to go on a long hike up the mountains and now I'm back to square one.. Anyways hope you heal fast and make a speedy recovery.. :)

[@Rachthepisces]

EyeAmBatman Thank you, I definitely wont rush it even though I really am missing running! Best of luck to you and I hope you get to the problem and definitely see the doctor if you are still in pain!

[@theschoolpsych]

+OhhItsRachael I am so sorry I did not reply to your original post. I try to reply to everyone. I hope you are back to running and the cyst surgery was a success. Chad

[@RaAnPr]

Thank you !!!!!!!!!!!!! I could barely walk for a month, because my Runner's Knee had gotten so bad. After doing these stretches for a week, the pain has all but stopped! Thank you so much for improving my quality of life.

[@engnca]

i watched this video back in may/june after suffering with pain in the outside of my knee, i went from running 10 miles a week to 30 and my knee couldnt take it, i did these exercises and after about 7/10 days my knee felt better, in the following months i ran a half marathon (1hr 43min) various 10k's and triathlons, this guy saved my season, keep running everyone.

[@anonymous12340]

Thanks for posting. Cute cat sleeping in the back

[@theschoolpsych]

Percy the cat says thank you. Chad

[@foxtowercommunications]

So nice that your cat does these stretches with you. Thanks for the tips. Going to give these a try for a month and see what happens!

[@foxtowercommunications]

Also, did you run the half in your Five-Fingers? Just curious. I've been cross-training with them.

[@theschoolpsych]

foxtowerphotography No way I ran anything in the five fingers. Those are not for running in my opinion. I just wear them a lot in the summer when I'm not running for foot strengthening. Good question. Thanks for posting. Hope your knee feels better. Don't skip that last table stretch. It's the most important. Chad

[@foxtowercommunications]

theschoolpsych Thx! After warming up, I stretched, ran threshold intervals and stretched again afterward, and, I know it sounds crazy but I noticed a difference already! Hooked alright. I don't usually stretch before a run but I thought it would be safe after a warm up and I was glad I did. During the first 10 mins of my run I loosened up really well and focus on my form, not a nagging pain!

[@theschoolpsych]

Awesome. Thanks for posting. Chad

[@nicveggie]

Thank you so much for your video. You have helped me so much. These stretches have really decreased my knee pain and I only have been doing them for 5 days, what a difference!!!

[@stuartparish7524]

I've been doing this for four days after a bad pain post half marathon and it's helped immensely, so thanks!

[@mcharrisproductions]

FAST FORWARD TO 1:29

[@McFriday20]

Mariah H clutch af

[@TheGizmoGarage]

that sleepy cat

[@RS-kt6is]

laugh at the cat all you want, it will never injur itself with runner's knee, like we all did

[@funstondog]

They've helped me tremendously! Thanks so much! I've been practicing these stretches for the last 2 months and have been able to continue with my running.

[@theschoolpsych]

+Michael Dahlin That's great Michael. Thank you for posting. Chad

[@j.hibler3014]

Chad- Thanks so much for posting. It's amazing how many other factors influence runners knee/ patello-femoral syndrome and chondromalacia patellae. I had a very severe case in which my VMO muscle on my affected side had atrophied and my gate was affected. After months of gradual leg presses (to strengthen the VMO) and stretching the IT band, along with all your other stretches, I started to get some relief. I no longer have pain walking down steps and can run several miles pain free. Cheers

[@afran17]

I wrote you a little over 2 weeks ago about knee pain form Parkour, u said your expertise was on running, i decided to give this a try anyway. 2 weeks later and i feel amazing. I could barley walk without sever pain, now im back to light training every other day with almost no pain or sourness, even when i wake up. im 23 and have been active all my life, you have restored my mobility..my way of life. you have no idea how much u have helped me. words can't describe my gratitude. Thank You Chad

[@theschoolpsych]

Oh my gosh! I'm going through my old posts and I hope you see this after 11 years. Can't believe I missed this comment, as I try my best to respond to almost everyone. I am so glad to hear my video was able to help you... that's all I hope for. Hopefully you're still enjoying running these days after a decade, and hopefully it's pain free! Thanks for commenting. Chad

[@afran17]

Hey Chad, just wanted to let you know I'm healthy, strong and still training even over a decade later, and I owe a significant amount of my progress to you. I still use these stretches at almost 35 years old. Thank you for being a part of my healing journey. I hope you're well.@@theschoolpsych

[@jordybos7368]

These stretches are amazing man! Exactly what I needed. After 18 years of soccer, my muscles are relatively short. So the problems began when I started running. It took my doctor's a while to find the problem: Runner's knee. These stretches really helped me out a lot! Thank you very much!

[@deepsoul1]

The runners knee has devastated all running in the last year. I use orhtotics but ran out of cash to get my check-up and soon had the problems after this coupled with a good training spell over mixed terrain. because I was so focussed on the injury I entirely forgot about the old runners knee syndrome. I found your video and I've started and very slowly the exercises are helping; because its been so long my expectations are zero but I'll keep trying. Thank-you Chad. Kris

[@jeroenlaarveld8154]

today i got diagnosed with a runnersknee , got some exercises from my doc .. i started looking at youtube when i got home and found your video's , they are very simlair .. very well explained, much better to do them then from a piece of paper !! thx a lot keep you posted 'bout progress

[@MegaUnfocused]

I want to join the others in saying "thank you, for this video." It has helped me so much! I never thought I was going to be able to return to running because of the pain I endured. Again, Thank you!!!

[@theschoolpsych]

You are welcome. Hope running is still going well for you. Chad

[@shahidiatabak]

After 2 years of biking with knee pain ,I feel a decrease in the pain by doing these stretches ,thanks man

[@NisalPeriyapperuma]

My knees hurt a lot when I start running and on long drives. I just did these after a four hour drive and I feel so much better already. You're a lifesaver!

[@theschoolpsych]

Awesome! Glad they’ve helped relieve some knee pain! Thank you for taking the time come back and comment!

[@markdc22]

Awesome stretches. Fairly much "cured" after a week or so of doing these. I'll keep doing them after each run. Cheers!

[@runman2011]

I've been running for about seven years now and I just developed runners knee and these stretches really helped

[@mlke4258]

Those table stretches are amazing!! Stretching that IT Band is tricky at best. The table stretches do it just right. Thanks bud. I really appreciate it..

[@FrostyEditor]

I have had issues with my patella tendon for a good 3 years now... After these stretches, when I tap the front of my kneecap (where the pain could always be felt), I cant feel the pain anymore! I am getting back into football soon and doing these stretches will make my experience a million times better and I will feel so much more freedom... Thank you so much, you made my day and motivation to carry on with football :')

[@fmaters]

Wow, I never leave comments but have to now. I have had a runners knee before and always struggling with it as it comes and goes. Had exercises from my physiotherapist and they helped a bit. But 3 days ago my knee was so painful I wanted to cry. Then I found your video and after the first time I already felt an instant relief. Been doing it for 3 days now, will continue for another 1.5 weeks before I go back to running. Such a relief, I can't believe it. Thank you so so so much!

[@theschoolpsych]

Thank you so much for taking the time to comment! I am so glad it has helped you. I’m amazed by how many comments are similar to yours over the years on this video. It helped me like it did you so that’s why I put those stretches together in the hopes it would help others. Thanks. Chad

[@hyderabadi11]

Immediate relief from something I have been suffering for an year and which hindered weight loss...great work...thanks :)

[@rachelnanalis3415]

Just started running again after many years and had experienced some pain.. I came across your video and THANK YOU!! Such a lifesaver and I can still enjoy running!!!

[@theschoolpsych]

So glad to hear this! Thank you for taking the time to comment! Chad

[@theschoolpsych]

Thank you for posting. I am glad they are helping. I hope you are back to running ASAP! Good luck. Chad

[@mcraemeadows]

Those stretches helped right away! Thanks.

[@imgingi]

I want to say it loud and clear: THANK YOU FOR HELPING ME GETTING RID OF MY RUNNER KNEE! You are simply the BEST! the pain is 95%...GONE! I can't thank you enough!

[@theschoolpsych]

So sorry I just now saw this! I've been going through old comments and trying to respond. I appreciate your comment, as all I hoped for this video to do is to help someone out there like you. Thank you for checking out the video and I'm so glad it helped! Chad

[@catzplay6654]

Great video! I felt a difference in my knee pain after watching and doing it once! Definitely will keep doing this! THANKS

[@theschoolpsych]

Catzplay That is good to hear! Thank you so much for taking the time to leave a comment. I’m so glad it was helpful. That’s the reason I posted it. They helped me so much I wanted to share it. Chad

[@ba1achandar]

Hi Chad, started running just 3 months ago, too much running caused runners knee, with just few weeks of these stretches i am back normal and finished my first ever official 10k in a local competition with out any pain. feeling great. All thanks to u. :)))))))))

[@lilatolouian]

Bless your wonderful heart for posting this video and keeping it up online for me to be able to find today!!! You are helping runners in pain in December 2023 and I could not be more grateful or hopeful!!! I unfortunately won't know if this has worked or not until my next run because my knee pain is a little brat that likes to behave completely normal until I'm on the road at the 1 mile mark. And then I have to walk back and tell myself I obviously need to rest it more, but then the minute I'm home, the pain vanishes, and acts like it was never there in the first place (ugh so annoying, but at least I'm not in pain all day every day!!) So I'm going to keep doing these exercises and stretches and just cross my fingers that the next time I try to run, it will have improved!!! Thank you in advance anyway, because I've got a real sure feeling this will definitely fix my pain issues from now on!!!!!

[@theschoolpsych]

So hopefully they have helped! If your pain is on the outside of your knee then they should help. Make sure if you are able to do that last table stretch successfully that you always do that one right before you run. The rest can be done anytime. Chad

[@lilatolouian]

@@theschoolpsych yessss!! Omg I don’t know if it was those workouts plus stretches plus I’ve added some of those, I think they are like wall-sits? Where you stand against a wall and sit as if you are in a chair without the chair and just hold for 30 seconds? Anyways, went on a shorter and lighter jog this morning with ZERO pain!!! Yes the last stretch is my favorite one! I’ll make sure to continue all of these in the coming days and hopefully won’t have any flare-ups!! Thank you again so so much!!!

[@jonathantan3970]

This is amazing. I have been struggling with a tight it band on my right knee. You are a life-saver!

[@theschoolpsych]

Jonathan Tan Thanks Jonathan. Glad they helped! Run On! Chad

[@CravinJimmyChoos]

Those last two stretches have been a god send, I can at least now sit at work for prolonged periods of time without a ton of outside knee pain. Thank you so very much!

[@theschoolpsych]

Glad to hear Ashley. Thanks for posting a comment. Chad

[@theschoolpsych]

Damien, Good luck on the marathon. Increase that mileage gradually. About 10 percent a week after you get your knee rested and recovered. Don't be afraid to take 5 or 6 days off and just do the stretches. It won't hurt your training that much and will greatly help your knee. Good luck and thanks for posting. I have been to Ireland and loved it! Chad

[@JohanSandgren1973]

Your video is what helped me as well half a year ago. I forgot about your video and have pain again, but tonight i remembered ans boy was i weak and stiff. This is gonna do wonders again!

[@theschoolpsych]

Johan Sandgren Thanks man! I hope it helps again. I appreciate you taking the time to come back and comment again. Sounds like you just got to keep that IT band stretched out! Chad