How to Get Rid of Knee Pain | Runner’s Guide

[@TheRunExperience]

Need more knee injury help? Download The Daily Run App: tre.onelink.me/I8YZ/3eb5fc43

[@ct-mr7fh]

Slight off topic q, whats the name of the island mate? Cheers

[@emmamcguire4816]

I know I’m a little behind, but I’m incredibly encouraged by this video. I’m a brand new runner, it started by joining a “run your way to a 5k” challenge. And just has grown into such a love for running. It gives me such an incredible outlet from the stress of day to day life. It has truly make me so upset to stop running due to my knee pain, but after watching this video I feel empowered to continue my running journey by letting my knee heal and allowing the muscles around it to strengthen and grow. Thank you so much for this video.

[@mjaybash26]

Great video! I had a torn meniscus a few years ago, plus osteoarthritis in my right knee. I agree that “no pain, no gain” is NOT a healthy mantra when you’re trying to enjoy running with bad knees. Learned that lesson the hard way.

[@EverFITcoach]

Thanks for feedback

[@Damian.Williams]

I had knee pain while running(suffered with knee pain since my 30's)...then I changed to fore foot running and incorporated "knees over toe's" training he's on KZbin... now I have no pain and I mean no pain...

[@EverFITcoach]

Yes. Assessment of running form should be part of a rehab plan. Thanks for feedback

[@Sabrina.LC17]

Same! I recently started training with the Antepes Muscle Runners. They force you to run on your fore foot, didn't even know I was running wrong. Game changer for me.

[@dragonfiregijs]

Hey Damian, I'm trying knee over toes guy exercises now also against knee pain because of running. Was there one exercise that helped you the most? I'm thinking about buying a sled for it. Thanks

[@rahulsalve2186]

Thank you so for suggestions I will try it

[@dougmartin6717]

This is so perfect. Confirms and agrees with all that I have put together, since my knee injury a couple months ago. Training on a downhill 8 mile stretch, for a downhill marathon 4 months from now, I pushed too hard and felt what was like an ice pick jammed into the back of one knee. Obvious treatment was to stop and let heal. But with no blood to cartilage, the best treatment was to get fluids circulating in there, absorbing all of the collagen, turmeric, glucosamine, etc, etc, that I added to my diet. And to do so gently without shock. So rowing and cycling were added in place of easy runs. Taping, bracing, and compression tights with extra knee support helped also. All this focus enabled me to compete a half marathon only two weeks later. Not my fastest time, but its completion at all was a huge victory. Knee feels great now. And it will be very gradual increases in downhill tests that lead to what I hope is an awesome downhill marathon result.

[@TheRunExperience]

Thanks for sharing your experience

[@JasonFarrell]

Timely video. I just took my 1st full week off running in 6months due to metatarsalgia foot pain after a long 16mi run. The pain had risen to a 5/10 lasting for 3 days, but was mostly gone by day 6, so I was able to put in a shorter and slower long run today. Sometimes it's hard to know the difference between pushing through soreness and pushing through pain, but your 4 to 5/10 rule is clear. Thanks.

[@marksoutofzen]

As a new runner I was wearing bog standard trainers not even thinking how important the footwear is. My left knee and lower back was hurting but I just got on with it for weeks after. I now have bought a pair of New Balance Fresh Foam 1080 V13 and they are an absolute game changer. This is so important to invest in some real running shoes designed to protect your joints from the pounding of running long distances.

[@dontbanmebrodontbanme5403]

When I started off, I was just walking in basketball sneakers. Then I wanted to increase my mileage, so I started walking faster. I literally tricked myself into running one day, because I wanted to increase the miles, but do it all within an hour! So I ran for a good period of time in basketball sneakers, but it still didn't occur to me that - hey! - you're running and need actual running shoes! I use the Hoka Bondi 8s now, but everyone keeps talking about the Hoka Clifton 9 GTXs, which are good for winter running (you can hit an occasional puddle and not get your foot soaked), so I will try those next.

[@19claudio]

Amazing video full of great tips! You've hit every implementation I've added to my daily training and daily life since I started suffering from arthrosis and arthritis on my right knee and my left ankle due to injuries and surgeries (6 in 3 years) when I was a rugby player. I was a neutral runner but to deal with the pain I became a pronator and the adding of yoga, bike and downgrading a bit the size of my legs (them were really excessively big) saved me and I managed to run up to almost 50k (I do it once monthly) and I have better and faster runs now i'm 42 compared to when I was 25.

[@TimelapseWTO]

I agree I hurt my knee to the point where I could barely bend it and I ran a mile at my fastest even though it hurt really bad and it hasn't hurt anymore since

[@halosunnah5446]

i never over did my jogging, never too far never too fast. i trained to jog with my forefoot or midfoot. i incorporated mobility training, strength training, warm up & cool down, massage and all. but i still injured my knee. now i rest and also am sad because i thought i found a hobby. it's sad cause i want to run marathon one day, but I'm injured because of jogging.

[@TheRunExperience]

Keep at at! Start again when able. In the mean time cycle and swim until you can start a walk/jog

[@sarahk4086]

Thank you so much I have this problem and it just won't go away and this was really helpful

[@EverFITcoach]

Happy to help! Let us know how you go with recovery

[@frbrable]

This video is encouraging. I injured my medial meniscus a few months ago and have been struggling to stay active without flaring it up. I'm only in my mid-40s and want to stay active! I also have an injury that can not really be "fixed" with surgery; it would be more of a "clean-up" (debridement) surgery, which I don't want to do at this time.

[@TheRunExperience]

Give your body the right environment and you can regain function. Let us know how you go

[@alphacentauri8083]

I had my right knee checked out (x ray) because of persistent knee pain and the orthopedist said that my knee look great structurally so it was probably a degenerative meniscus injury. My next course of action was to commission a physical therapist to strengthen my knee while backing off from running. This really helped big time and I was able to resume running with reduced mileage. But I just came back from my vacation in the Canadian rockies and all of the uphill and downhill hiking has now aggravated my left knee! The pain is excruciating when running and my good knee is now my bad knee and while the initial bad knee is fine. WTF?

[@TheRunExperience]

Back off the running and let the knee settle. Then get back into your strength work

[@ryanS593]

I spent most my life running. Even ran cross country for my high school. Went into the military and messed up my knees when they made us so weighted jogs. Quit running and started cycling because of lower impact. Now I wish I could had learned to better manage it and not quit. But I honestly didn’t think about it. The pain was a bit much and it just discouraged me. Going to try to cross train running and cycling. But will start slow.

[@TheRunExperience]

Start slow, well within capacity and allow the body to absorb. Let us know how you go Ryan.

[@ryanS593]

@@TheRunExperience will do. Went on a short easy pace run with my wife last night. Threw on some knee braces and kept it light. Felt ok. But think maybe 2 days a week will be good for now with rest days in between

[@nateiowa3359]

Thank you for this. 99% sure I’m having a medial meniscus issue. Seeing a physio tomorrow but have been really discouraged. Hopefully I can keep running but smarter this time. Thanks again!

[@TheRunExperience]

Wish you all the best! Let us know how you go

[@cryptotruth365]

People enjoy pushing the boundaries as running. I agree we need to listen to our body and take responsibilty for our bodies, minds, spirit. Focus on what you are able to and enjoy your workout, yet push yourself. Be responsible for your body.

[@dontbanmebrodontbanme5403]

I've been lucky when it comes to running and knee pain (or any type of pain, actually)...until I finally wasn't. At 37, my knees were finally complaining from heavy squatting, so I stopped that and started deadlifting more. As I got older, however, I realized all of the extra muscle I was carrying around was actually too much and I started running. I run typically 4.3 miles during the week and usually 5 or 6.22 (to get that 10K) on the weekends. I run 3 or 4 times a week. I'll sometimes push myself further and I've done up to 10 miles, but always on the weekends. I LOVE the fact that I can drink a little beer, drink a little wine and still keep my belly flat in my 50s. And then, my luck ran out! I needed an appendectomy and was told not to do anything for six weeks. I walked 3 miles the very next day and my doctor (and my wife!) scolded me. Ok, fine, don't do ANYTHING! Of course, I put on weight in that timeframe. The moment I got the "ok" to start running again, I tried to get right back into my routine. Coming back from a 10K, I started noticing left knee pain, something I've never had. Very quickly, the pain got bad enough that I just assumed I'm too old to run and I stopped. I finally decided to get an x-ray to see if my cartilage was worn out. Luckily, my cartilage was 100% there and the doctor assured me (he's a runner himself) that that's not the issue and got me physical therapy. I'm recovering, but still not back to 100%. Some mistakes I made: * I didn't stretch before or after my runs - my sister repeatedly told me to do so, but as someone who never did any type of warming up ever, I just ignored doing this. I do so now. * Getting back into it slowly - that's the hardest part. In my mind, I can still run 10 miles. In my mind, I'm still 6'1" and 195 lbs, not the 220 lbs that I've ballooned up to. When you're old, it's truly stunning how quickly the weight goes on if you're not active While lifting weight is great for me, I don't want to put on too much muscle, because I'm too old to be walking around weighing over 200 lbs. So I limit that to once or twice a week. I know how to put on muscle if I want, even in my old age. My goal is a six pack!

[@davidshimp5116]

Thanks for the great video! It's encouraging to hear your story with balancing running with a meniscus tear. I couldn't run for 9 years because of a torn meniscus (didn't know that's what it was until recently), even with lots of careful physio and cross training. My surgeon was confident it could be repaired with good chance of recovery, so I went ahead with it and stayed patient through a long, slow recovery (my meniscus was stitched together arthroscopically, not trimmed out, which apparently is a faster recovery but with higher chance of long-term damage/osteoarthritis). I have been carefully cross training and increasing mileage for the last 1.5 years, and I've been able to do 2 5k races and run 10 miles/week consistently without much discomfort. Your reminder to cross train, not push limits unnecessarily, and stretch and strengthen is very timely. I need to be careful these days to keep up with all of that and not get ahead of myself! So thankful to be running again! I loved hearing that there seem to be long-term benefits to running (wisely) with a torn meniscus.

[@samanthajane7328]

I've been running for 3 months and have just started getting knee pain 🙃 I really enjoy running and don't want to give it up just yet. Hoping the physio can help!

[@TheRunExperience]

Listen to the physio, some strength and flexibility work and I’m sure you will be right back at it. We wish you all the best!

[@PeterGaul-f4u]

Really useful and easing the worry of not being able to do as much as I did. Thank you.

[@TheRunExperience]

Our pleasure

[@Jeckenstein]

I’m going to add this info into my training. Thank you.

[@Iuohaewfiuvlawe]

Verry good advice

[@TheRunExperience]

Thanks for feedback

[@dimetime0]

Your injury sounds the same as mine at the moment, i wish i could actually run even a lit bit! Been 2 weeks and still pain, thank god for bikes, i would have gone nuts without moving my legs!

[@TheRunExperience]

2 weeks is early days. Be patient

[@quietfire286]

Great video, full of wisdom

[@TheRunExperience]

Thanks for feedback

[@thompsco]

Excellent advice! I have to admit I'm used to Aussies being quite tough on themselves, I would not have been surprised by a message of "just get on with it" But I think coach Brad is exactly right, one must be smart about knee issues, and above all patient. First do no harm, or perhaps better, "first, do no _further_ harm"

[@TheRunExperience]

I’m from New Zealand. The island to the east of Australia

[@My6MonthTransformation]

Kia Ora follow Kiwi, thank you for the wise words ^_^ I subscribed as I rarely stumble across Kiwis here and recently recovered from a minor knee issue sustained from running - will keep what you've said in mind thank you 🙏🏻

[@TheRunExperience]

Kia ora! Keep us updated. Have a great week

[@AbleHammer]

Yes Medial right knee! Nigglle that drives me crazy Walking helps a lot. Run/walk too. Only about 2 runs a week right now.

[@TheRunExperience]

Keep building within capacity

[@jonjonc12]

So I heard a pop in my knee last February, while out on my run. I had pain for a few days and could hardly walk. I then went to urgent care, and they diagnosed me with Patellofemoral Pain Syndrome. The thing is, though, the pain has improved over the weeks, and now I don't feel any pain at all. However, I still can not fully straighten my knee and it doesn't close all the way when I stand up. I've been able to continue running after two weeks off back in February, but my running pace has been significantly slower. I was once able to run faster than 7:00 for a run, but now l'm stuck between 7:30 - 7:50 pace, and haven't been able to do any speed workouts. I'm getting concerned because again, I NO LONGER have ANY pain, but can't straighten my knee like I used to and it still causes limping, even without pain. I can't enjoy running the way I used to and had so many goals with running this year after running a Marathon last December, where I got 2:58:57. 😢

[@TheRunExperience]

Thanks for sharing that. It sounds as though you have some internal derangement of the knee that is preventing full extension. Patella femoral syndrome is not the primary diagnosis. You require more time off running until you have more range of movement and strength through that range. Keep up cardio fitness with cycling and gradually get back into running when it feels right. Be patient. Don’t rush it.

[@jonjonc12]

@@TheRunExperience Thanks for the input. I just hope it’s not serious. I should probably get it checked out again. 🙏🏻

[@scorpleeon]

About to ice my Achilles now and trying to tell myself my long run tomorrow shouldn’t be that long.

[@aramahamioradavis1980]

Hey mate. Ardi here from the far north of Aotearoa in Kerikeri. Just seen this video and loving the way you deliver your content. Happily subscribed 🙂 Had a good laugh but more importantly was the message. Been running for the past 3months slowly building up towards a few ultra marathon events and have a Half Marathon coming up in November. Training has been going extremely well going from strength to strength… however, I may have pushed a lil too hard too soon and noticed after my long run of 27kms on sunday gone, right knee is saying hello.😅 glad you make content like this as I can address my situation with confidence and start paying more attention to my body and incorporate cross training into my schedule.. cheers 🥂

[@TheRunExperience]

Thanks for the feedback- well done on listening to your body. Cross training & strength work is key

[@saramcintosh8330]

Good video! Thank u!

[@luzleal-esqueda5144]

Yes that's the plan!

[@ismailsaleh7688]

Thank you.

[@ni-feidir-eitilt]

Can you guys do a video on running with a stroller? It's so annoying, and I could use tips to not get hurt! Proper form, etc.

[@TheRunExperience]

I’ll bring this up with the crew. I sold mine years ago as my girls are 13 and 11.

[@today-nl]

Great video!!!

[@jackuzzi5251]

Ok cool.I had medial meniscus damage (not torn) according to MRI taking me a year to get back to jogging. Did some stupid stuff on the way trying to rush things but have arrived at an acceptable level for me now. One important thing which has been vital is wearing a compression sleeve over my knee.(covers half my calf up tp half my thigh.)

[@EverFITcoach]

I agree. I use a compression sleeve for support to aid recovery post run & when I’m gardening. Good point raised. Thanks.

[@radrunning8535]

Great tips as usual 👌thanks!

[@jureenlee]

Been running for 7 months from 1km to 3 km to 5km daily 1day rest on sunday and now i have knee pain

[@TheRunExperience]

Rest and then look at returning with only 3 runs a week.

[@jureenlee]

Thank you sir for the advice 👍👍

[@ginoskotheon3]

Great content. Thank you.

[@TheRunExperience]

Thanks for your feedback

[@PastaSausta]

I can lift weights regularly (squats, deadlifts, etc.), and get zero pain. Oddly, as soon as I run, I get knee pain afterwards. I never get the pain during. The swelling occurs afterwards and it slows any progress down because I’ll have to take 2-3 days off each time. Also, I get hip and medial knee pain together, so I don’t believe it’s ITB syndrome just based on the hip/knee pain location. It may be a gluteal or a form issue. I have t been to a specialist because the swelling goes down and it goes away after rest. 😏

[@TheRunExperience]

If there is localised swelling at the knee then it could be meniscal or a patella tracking issue creating tissue inflammation. The lack of glut control up stream could be contributing. Getting a clear diagnosis will help create a plan. If it’s a meniscus you might need at least 6 weeks off running and still stay away from deep squats even if it doesn’t hurt at the time.

[@Sparkyyyyyyyyyyyyyyyyyy]

Great advice 👍

[@marcoscastro3021]

I just got back into soccer after tearing my manicus, and not having really done any type of running or sprinting for a few months. I went to the gym and did exercises to strengthen my legs/knee, but never any cardio, only the second week in and my knee/leg feels like it's going to shatter, is that just me getting used to running again or should I sit bench for a little while

[@JessicaCarey-bn8gp]

Hes right. Biking yoga and building up that muscle will protect the knee joint. I just started running again and have major knee pain. It happened the first day. It's really bad.

[@TheRunExperience]

We hope this video helped with your acute pain in your knee! If not, we have another video we can recommend specific to mobilizing the area for pain relief. :)

[@martijn4740]

ive been doing 32km every single weekend for th last 2 years but since last weekend the left knee started to act up fearing it migh be minicus tear not realy super painfull but will stop running for a while now

[@TheRunExperience]

Good plan. Rest up from running but keep training - cycling is a great alternative

[@martijn4740]

@@TheRunExperience yep sure will going to the gum almost every day

[@learnopediaplus9086]

Thanks.

[@casesully50]

If anyone sees this I could use an experienced runners advice. I've been training for my 1st half marathon. It's a week away. And around mile 8 my knees just below the knee cap start to really hurt. I started my lower body strength training too late for this race so I might have to push through it. But for my future full marathon I need to train correctly. What weight lifting exercises have you found that works to combat constant impact injuries?

[@TheRunExperience]

I would get the niggle assessed by a sports therapist- it could be due to inflexibility or weakness of a specific muscle group. Rather than just trying generic exercises look at getting a specific diagnosis to help individualise your solution.

[@basicdose.9872]

I have runners knee. Thanks.

[@TheRunExperience]

Let us know how you go with our advice.

[@gabscar1]

Great advice. I love all your videos. BTW, you can definetely stress your knee on the bike!

[@TheRunExperience]

Thanks for feedback. Yes you can aggregate the knee on the bike but if you get the intensity and duration right with the correct seat height (plus use an indoor option) most of the time the bike is a very beneficial rehab tool.

[@esakhan9977]

Ty sir

[@darider6286]

I have knee runner should i run wit knee sleeves will it prevent i wanna run but am scared. The pain always comes when iv done 6 miles when i often run 25miles i dont know why its been botherin me for a week am 46 n been runnin for 2 years jeezz that frustrates me

[@Minji100]

Very greatful for this very informative video 💪👍

[@TheRunExperience]

Our pleasure

[@SWPlex]

I got runners knee. Does this help too?

[@TheRunExperience]

Runners knee is a broad diagnosis. The Principles in this vid will help - but first get a specific diagnosis to help with a specific plan.

[@richardparis8738]

I just did

[@soniasun1195]

Sir would you suggest running for me ? Myself diagnosed with osteoarthritis of second stage after two years of running.From the last year I am working on strengthening of muscles of knee gym lover person .I was to quit running because I was told by all doctors that running will worse your condition .Sir what would you suggest me. Thanks 🙏🙏

[@TheRunExperience]

Continue to strengthen your knees. Work in some cross training eg cycling and swimming, and look to start running 2 x week (walk/jog) then build up as able. I have many patients that continue running with osteoarthritis

[@moonlitmellie]

I just got chondromalacia in my knee, and all the info online has been pretty confusing. I really want to get back into running but I’m scared I’m not supposed to? Or if I’m ready, because the pain and clicking haven’t stopped since diagnosis ☹️

[@EverFITcoach]

Find a good sports physio to help formulate a plan that works for you.

[@Lamby1010]

Twisted my knee it swelled up then was clicking and locking , I’ve done it before but this time seems worse . Are knee sleeves a good idea I’ve a 10k run in 2 months 😮

[@TheRunExperience]

I’d get it checked out by a therapist

[@shizuokaBLUES]

Running? I’m DONE….. Just did my meniscus tear. I’m 55 and it’s walking, cycling, swimming and occasional light hiking. I’d like to have knees when I’m 60, 70 and maybe 80. No MORE running. It’s for two type of people; 1. healthy people with great knees 2. Chumps This meniscus tear came with ZERO warning and I wasn’t over doing it.

[@TheRunExperience]

Sorry to hear. It might not have been the running that caused the tear. You can still run when the tear settles if you choose. Wishing you all the best with your future movement/ training

[@gm2407]

What about walking?

[@TheRunExperience]

What about it? If it’s not painful then keep walking.

[@Mercanaykal01]

Where exactly is this?

[@TheRunExperience]

The first shots are on the beautiful Ha hei beach, Coromandel, Aotearoa, New Zealand

[@rishavroy2593]

I had my first marathon n now my knee is paining, gibe me some solutions

[@TheRunExperience]

Did you watch the video? First step get a diagnosis from a trusted sports therapist. Second step, cross train to offload the knee until you have a plan in place

[@richardparis8738]

That's my problem

[@sevacphone9041]

Hi Brad , Thanks for the video, just watched some of your stuff & felt the need to write. I had a meniscectomy operation on my right knee in july (I've got osteoarthritis in it already). I was very active prior to my operation (running 4 times a week & doing a couple of MMA classes too), by the way I'm in my late 40ies . Unfortunately, the surgeon's advice was to stop my previous activities, he said I should only cycle or swim (very gently). I'm finding this too hard to accept , and the whole situation is depressing me. As for physio, it's almost non- existent, they don't even touch you these days, just sending out an email with the movements I should do (really basic stuff). I would appreciate your advice (or anyone with a similar experience reading this) as what to do next, for instance: is there a specific training program I should follow to help me get back to running ? I know I wouldn't be able to do what I used to do , but I'm hoping to do something rather than nothing (since my operation I've put on nearly 2 stones even though my diet & portions are the same). I would greatly appreciate any useful advice/recommendation. With all my thanks in advance.

[@TheRunExperience]

I’m so sorry to hear how you have been treated. You can run if you start well within capacity - try 2 x week, 5min walk warm up & down with 1min jog/1min walk x 4. Do this for 2 weeks then gradually increase. Include cycling and stretch.

[@sevacphone9041]

@@TheRunExperience Thanks for your reply, greatly appreciated, i WILL follow your advice & see what happens , thanks again & keep up your good work all being well.

[@AnnJo24224]

Definitely swim regularly and then slowly try go back to running

[@jasmats]

Cycling is what caused my knee pain

[@TheRunExperience]

Sorry to hear that. Is the seat height correct? Are you pushing too hard a gear?

[@jasmats]

@@TheRunExperience my seat was too low. One day a sharp pain shot down the lower leg. I have taken time off but whenever I push myself an achey pain comes up. It wasn't an impact injury, was literally just spinning my wheels.

[@_quixote]

My knees feel worse with cycling than with running

[@TheRunExperience]

Interesting. Is the seat height correct?

[@debasishsen9397]

👍

[@ggg9gg]

Pain goes to 7,8 one min into the run :)

[@TheRunExperience]

Stop running

[@miguellorenzo3609]

I learned absolutely nothing

[@gautamnagvekar9934]

Message around your knees. Do warm up and stretches before exerting

[@gautamnagvekar9934]

Run slowly and regularly

[@TheRunExperience]

Sorry to hear that

[@chrislee1968]

Idk how this comment got 21 likes you people can't pay attention there are multiple great takes from this video

[@VJ-td6oc]

1. There is no quick solution 2. Listen to your body and train according to that 3. Train something beside running

[@LeoSG61]

Run on grass

[@TheRunExperience]

Good call