Solve the Pain Behind Your Knee from Running

[@balancedrunner]

What kind of back-of-knee problem have you been struggling with, and how long have you had it?

[@michelewheldon7183]

Feels like hyper extension. Tendons feel tight.

[@michelewheldon7183]

I fell on the knee a few times and the last time really hurt

[@balancedrunner]

@@michelewheldon7183 With hyperextension, the tendons definitely would feel tight, and in fact it's good that they do, because they're putting a limit on that motion. It may sound paradoxical, but the same mini-course I recommended for the problem I described will also help with hyperextension, because it helps you regulate your movement towards what it should be--from whatever extreme.

[@balancedrunner]

@@michelewheldon7183 Ouch! Sounds like that may take some time to heal, and you should give it the time it needs.

[@kensier4955]

It doesn't hurt yet but I have been noticing a strange sensation behind my left knee. I'll be going to stretch the leg straight as I'm sitting and as I reach around 90%-95% straight, it almost feels like it's already hyper extended even though I've always been very flexible. Starting to feel a strange sensation while running as well.

[@Mrcperez]

Very good explanation about the knee anatomy. I think that this is probably my problem with my right knee on the tendon of my hamstring inner side, after certain mileage of running. Also because I started to do triathlon 3 years ago and I have done more years of cycling than running. Good video. 👍

[@Mrcperez]

I have just tried extend more my hip, and yes I can see doing that I use less the muscles on the back of the knee. But the problem is that i see that running that way It will increase my stride length and that become a problem when I want to do easy slower runs or longer distances, because it will force me to reduce too much the my cadence that is already low, i normally average only 160-164 spm. Basically I can’t make it work in my easy runs (5.30min/km) , but I will try extending more my hips with no problem in some of my trainings when I run 5 min/km or faster.

[@rickcharles6065]

Jae…..I found your channel today after a deep dive on runner’s knee. I’m 55 and have been athletic my entire life save for the last 7 yrs. I’m still lean and relatively fit, but needed to begin running again. In doing so, I quickly realized my stride was way off, heel striking, over striding and low cadence. So, I’ve been working on these things and slowly adding volume to my runs, and yesterday my knee was bothering me a bit before my run. I decided to run anyway and continue my progress, well 3/4 of the way through my run, my right knee began hurting a bit more. Tried to push through it, and now I can barely walk lol. Pain is mainly above the patella but also a little pain below. It really hurts when I bear weight and open or close my hips which puts rotational torque on the knee joint. I’m almost positive that this inflammation was caused by form issues and additional training volume. How long should I rest and just continue to stretch. Should I ice/heat the joint…ice feels great btw. Thanks in advance

[@kensier4955]

So amazing that you gave a free resource. Thank you!

[@balancedrunner]

You are so welcome!

[@kellyk.8287]

Thank you for this helpful video, Jae. I appreciate your explanation of the anatomy and about why the back-of-knee pain happens, particularly the Baker's cyst. I haven't had one myself, but I have two friends who suffer with that issue. A question for you - out of curiosity, have you noticed that this problem happens more commonly on one side versus the other, the left or right? I'm curious if you've noticed a trend in that regard. Thank you.

[@balancedrunner]

I'm so glad it was helpful, @kellyk.8287! I think perhaps I've seen it more commonly on the left, which would make sense with the root cause of not extending the hip as much, which happens a bit more often on the left.

[@mishaforrester1217]

Hi Jane, remind me about where the course is to sign up? Thanks!

[@mishaforrester1217]

Jae, sorry

[@balancedrunner]

The free mini-course signup link is In the description of this video. Just click on "see more." In case you meant The Balanced Runner System Online Camp, our flagship course, you'll find that link down at the bottom of the description as well. Let me know if you have trouble finding whichever of those you were looking for!

[@viteklitos]

Hello Jae, I have a back knee pain problem after running since I am trying to focus on cadence. I went prom aproximetly 155 to 170, and since that it is much worser. Would it be because of that? I have shorten the step for better cadence, so i probably dont "extend" my leg fully during the run. Thank you si much🙂

[@larrymiller2137]

made it 5 minutes...died of boredom... moving on

[@KillibraeRoss]

Best Way To Treat Posterior Tibial Tendonitis please😊

[@balancedrunner]

Great suggestion, @KillibraeRoss. I'll put that on my list of videos to make...and try to get to it as soon as I can!