5 Steps to Fix Runner's Knee

Runner's knee is one of the most common running injuries you'll face. It can be painful, frustrating, and end your training. But if you follow the steps Coach Nate lays out in this video, you'll quickly see it doesn't have to be that way at all. You have more control over your running destiny and body's health than you think. Now let's get to work...
Start Training with The Run Experience:
Download our Training App for workouts, programs, & awesome coaching:
tre.onelink.me/I8YZ/3eb5fc43
The 2 Week Quick Start Program is the perfect place to build speed, boost strength, and decrease injury (hint: it's free & also in the app!)
bit.ly/2NDhzGL

[@Duck72432]

Watched too much goggins now I’m here

[@justin3410]

Me too 😂😂

[@overclock5801]

😂

[@RootedByJaclyn]

Bahahaha 😂

[@mannydiaz8998]

Makes us 3

[@BeerPhilanthropist]

Same here lmao

[@joancisneros7624]

I’m a hs runner and I just started running after quarantine but after 3 weeks I gotta admit I overworked myself because I couldn’t wait until I got back in shape and now I’m here

[@Dave-tr2ru]

same here

[@churbum9907]

Literally same :(

[@starlightdust2469]

Same

[@juangonzalez-gv7yo]

Same

[@jjpositivity6332]

Same here. I’m a new runner and I ran 10-15k everyday and now I’m here.

[@theunknownpassenger552]

This channel is a GOD sent for runner's especially serious runners. I love you all.

[@snm_tae7792]

I’m a soccer player and I think I have it I’ve been tryin to figure bout what it is

[@rbennett081496]

֏r

[@makito106]

Squat with biased hips 5:51 Single leg deadlift 3 sets of 6-8/8-10 7:00 Clam shell 7:59

[@defrostdude233]

.

[@smbrumbaugh]

I started running for the first time after deciding to challenge myself with a half marathon. I'm a pretty big guy, and have never been much of a runner. After two weeks I had terrible knee pain following two longer runs. Stopped to rest it (took a week and a half off before the pain subsided), mined the internet for recovery methods and how to improve my form when I got back to running, and ran across this channel during my searches. The advice I found (largely from Coach Nate) was huge in getting back to running and now I'm running pain free and did my longest run yet today. Thank you for these type of tutorials, and please don't stop making them.

[@anwerr718]

Hello steven... Iam suffering through same knee pain.. I ran for like 4 days daily and everything going normal but 5th day all of a sudden pain started in both the knees and back area also and sides too... Its like fire when even walking now.. Iam on bed. Please any help..

[@joshuaturner1921]

I have the same pain after half a marathon and now does these exercises work for it and how long till the pain and re build of leg happens again and get back to running

[@user-hh8tc1mp1e]

anweRR sameee I am laying on bed can’t walk .. you should take break

[@madeleinec-a8903]

Steven Brumbaugh wow thanks for this i did the exact same last week with a half marathon. My knees are still a little achy and im worried. Did it take long to subside?

[@SydneyD28-6]

Hi guys... Here is some assistance on that note. A human body always adopts to a particular muscle memory, depending on what you do with your body. In this, if walking and sitting is all you do with your body, it will memorize those few movement... So, when you take it out of the usual practice, it will get shocked. In this case, when you wanna start exercising, I will advice that you gradually take your body there. If you have not been exercising for quite some time or never before, you will need to slowly introduce your body to exercise. If you wanna run, you will at least have to introduce your running by first taking medium to fast walks, at least for 4 weeks before you can start jogging. On the fifth week, you can begin walk and jog at least for another 4 weeks... Then start your jogs on the ninth week. And this will help your body to gradually get used to different movements without getting injured

[@anthonylee4234]

Just as things are going good, the knee starts hurting, but worry not kings N queens, we will rise once again, stronger than ever 😏

[@tiwaveg6103]

Did it work?

[@ricdiamondhandsflair7208]

No wonder why my knee hurts. That workout left me exhausted. Guess I shouldn’t just run I also need maintenance. Thank you.

[@finite-element]

Doggo chasing bird 5:50 to 6:00

[@j-rox8551]

No such thing as a non white Dogo sorry Pal

[@discipledesigned]

@John Jordan shut up John and have some fun

[@silent-11]

😊

[@The_ibrahim]

as a person who suffered it for 1 years i can advice strenghten quads calves ankles it just takes 2-3 months to get enough strength.And second advice definitely dont use treadmill too much i used to do my all runs at treadmill and i would injured almost every week .you can instead of treadmil you can run at track or roads.

[@ellengreenan1228]

Always so helpful! Thank you so much. I’ve learned tons from TRE.

[@nimasoltani6758]

Thanks for awesome videos, they've been extremely helpful. Keep it up.

[@LoveLife-gv8jg]

Thank you. Runners knee is trying to keep me fr being GREAT! Of course it starts as soon as I can do two miles without stopping😡 Goal 5k

[@Charlie-cv4un]

Same here, been running for about 3 weeks after strictly biking for 2 years after running for 3 years before biking. Right when I hit 2 miles, PAINNNNNN

[@Alejandro0284]

Bruhhhh sameeee

[@estebandiaz7616]

Same here, two miles was my knees breaking point

[@FitTraveller21]

I know, it hurts like hell when I ran my half Marathon couple of days ago. Was looking for help and found this one. Hooe it works😊

[@LoveLife-gv8jg]

@@FitTraveller21 i hope so too:)

[@jaimelopez9339]

Stellar, thank you for this. It's 2022 and I'm (still) finding this video relevant, informative, and super helpful. Thank you.

[@jerrellkeh9020]

I reallly needed this thanks!

[@ethanpapa4676]

I love your videos!!! I am a freshman xc and track runner and have been running for a couple years. I run with the senior guys and have been in their races! I am very fortunate to be able to run fast but I also work very hard. I have been running around 50 mile weeks and building more. I am currently training for a half marathon and road running every day. I am still growing so my knees hurt from that and from running so I thank you again and I thank you for keeping me determined.

[@victory1847]

This was the most helpful video I’ve watch on this topic. Thank you 🙏🏼

[@rdr1035]

I am a mtb and road cyclist. Never much jogging. Then one day I jogged for 5 miles and it felt great. Then the next day....

[@greatape6096]

Great job on this video. Excellent work.

[@Fullsendfilosophy]

I never thought age would hit me in my early 20s because I was such a serious athlete in high school I never felt sore or hurt really aside from a minor knee dislocation and a few pulled muscles in my shoulder I was always good to go but I got back into putting on 20 miles a week and now I've experienced many pains I've never felt in my life such as runners knee, and plantar faciatus. Thankfully due to this channel, rest, strength training, and recovery is feel I am back into the position I need to be to possibly set myself up for a half marathon this year.

[@davetorres4970]

This helped me so much. Thank you for these videos. Amazing and thorough advice. Thank you so much!!

[@runningwithricky5658]

Thank you Thank You. You are definitely my go to for most of my running questions bro. We appreciate you

[@1212wolverine]

Many thanks 🙏 I recently started running and this is really helpful.

[@tedpritchard5619]

Thanks for the great video Nate. I know you have done forward lean a few times before but how about breaking it down at different paces from slow to fast. Sometimes I think it's hard to work out how much you should be leaning at different paces and what that lean looks like.

[@ogmambabamba7843]

Awesome video man! First time viewer. Appreciate the insight.

[@adamzammit6946]

Just found you page, nice work man. Clear and quick to the point with a nice visual setting! Keep it up

[@xxdrowssapxx1]

This video is a life saver!

[@russellmoyer591]

In quarantine i started running and had to stop and I just started a couple months ago and the pain is back. I followed this video one time my quads are SCREAMING at me but That is truly The issue they’re so tight. Thank you so much for this man!!

[@alexandraragan13]

I used to play soccer about 7 years ago and I just started jogging again and I’ve had pain in my knee for the past week damn near crying hopefully this really works for me I’ll update! Update: this helped Sooooooooo much!! Thank you so much!

[@lukbomr.3112]

@kevin estrada so did u stop running during that period?

[@FitTraveller21]

I know, it hurts like hell when I ran my half Marathon couple of days ago. Was looking for help and found this one. Hooe it works😊

[@ChasingMajors]

Quality video again guys. Cheers!

[@boxii2065]

It’s been a year since I’ve had this . I’ve figured that it’s probably from my 2weeks of intensive skiing. I’m not a big runner so it never bothered me that much . I’ve only searched the topic tonight and tomorrow morning I’m taking the train to the alps . I’ll be sure to include this in my morning routine . Thanks a lot !

[@barbbroad7130]

One of the best videos ever! Thank you!

[@theseusbodymind4261]

Thank you Nate! I've been trawling through vids and online resources for ages on this and yours was BY FAR the best all-encompassing practical video on how to manage runners knee! If you do read this I have one further question - how soon would you begin to include running again and how much volume? I became injured after average volume went over 40 miles per week, and after 2 weeks of rehab I start to feel tightness around the knee coming back after only a few miles.

[@Kamouflage96]

@therunexperience I've had a consistent knee pain since February I've fallen over a couple times in pain during workouts because of it. I've lost around 50lbs from running/swimming/eating right, But my knee pain got too bad so I couldnt do any leg exercises. Havent been able to get any doctors from the VA to look at it, but after following this video. It's just gone. About 90% of the pain just vanished. Thank you man, you got my sub!

[@DogsGottaEat]

This video helped me so damn much! I was having major patella pain, and using the foam roller has been amazing. Quick question though: once I start running again, while I still have patella pain would you suggest bracing or taping it at all? I have a neoprene sleeve I can wear around my knee which feels great, but I’m not sure if bracing it will prevent it strengthening of its own accord.

[@ivynakayiki30]

Thank you coach Nate. These exercises helped in cure of my runner's knee.

[@musicsimply9197]

Best Running Tube Ever.. Thanks

[@hanzgotzepanzerfaust6081]

My runners knee is chronic, some days it doesn't hurt, other days it hurts like a bitch. Even when walking.

[@HoldLeadersAccountable]

mine too!

[@TaoistSwordsman]

I guess we're on a timer. Take care of your clock, and plan to use them while we have em!

[@nunonunes097]

@Jim Browski what do you do for the pain / discomfort?

[@beverleyreid7572]

I hear you.

[@Andre-ns7zq]

Are you already cured? I have runner knees for more than 3 months

[@kinseybruno5920]

No bs. Just what I needed. Thanks dude. Subbed.

[@grussem]

I'm 44 and used to run 3-6 miles 3-4 times a week and about 3 1/2 years ago my left Achilles' tendon ruptured at work. I haven't run since. I just started a couch to 10k program (only 4 runs in) and I was always fearful of my Achilles re-rupturing but instead it's my knees that are sore. I've never had knee soreness before and I'm glad I found this channel. I can't wait to watch more videos.

[@ryreedthewriter9498]

Thank you so much! I started weightlifting, put on 10lbs of muscle and boom both my knees have been killing me. Did the stretches and rolles my knees out and found instant relief

[@stuartmcnulty3225]

this was a great video, thanks

[@SurgzSeattleEvents]

I randomly found your channel while searching runner knee pain.. I have always hated running but one day I woke up and decided I love it and want to do it.. I started a week ago.. walk/running, adding a little more running then a little more distance.. but my knees... I am carrying extra weight too.. and I never stretch I KNOW I KNOW! Gonna follow ur advise.. thank you!!

[@laninos]

Subscribed. Thanks for the well done video.

[@cynicaloOo]

Thank you for this!

[@fjgallagher]

Great video, thanks man

[@johannesengelbrecht1540]

This instantly eased the pain in my knee. Ill be sure to keep it up until my knee is fully recovered, thank you so much

[@synxyvfx6069]

How long did it take

[@0613apobangpo]

@@synxyvfx6069 did you ever try this?

[@jmabellanosa4513]

I'm very suprised! Really worked for me. Thank you so much!

[@TheLindsaySue]

I had to watch some of this twice bc I was distracted by your dog on the hunt. He had the point, the intense stare down, the ramp up to the launch, then swoosh off to get that bird. Beautiful. That deserves belly rubs

[@donnabealright6771]

🤗

[@BaylenRailey]

Haha same

[@caffeinechaos1334]

What an awesome video.

[@tobygoodman9134]

I ran 21k, then 2 week later ran 30k, then 2 weeks later ran 21k, and now my knee really hurts. I had the mentality that as long as I could push though with my mind, I could run as far as I want, but it looks like the overuse of my knees with not much recovery has resulted in some kind of injury. Struggled with a 5k the other morning, which made me realise I should probably look into fixing it.

[@fuckbeingbroke2]

Thank you brother in pain & your streches really helped major appreciation 👍🏼 shout out SF golden Gate

[@dionerhodes1308]

Im happy 4 this info..i use 2 b a serious runner until a bad injury with my back & hammies. So im trying 2 atleast get back in2 doing something without the flare up. This is very helpful!

[@bobf1290]

Thank you this has really helped me this is the great thing about KZbin when they get it right it's spot on 👌

[@sonjavorster1554]

Brilliant thank you!

[@planetxtk7567]

I was wondering if this was something that could be fixed and hoping I could find a reliable source. According to the fan base, this channel is a good source for fixing my issue. Thank you everyone for commenting and letting me know that I’m in the right place. The comments are definitely how I decide if I can trust a new voice or not. And thank you, Nate.

[@johnharper2721]

Awesome!!! These really help and just wanted to share another huge thing that has helped my runners knee is a hemp symmetry CBD infused knee compression sleeve. Works great for my knee pain...

[@TheRealTomSelleck]

I can’t wait to do these exercises. Ibuprofen and ice for now until it starts feeling better. Thanks for the upload!

[@thelazyhandyman8581]

Thank you for this

[@rozela123]

I had some pain before watching this. I tried rolling my thigh with a cup and the pain's already far by halved!! Thanks for explaining all of this.

[@shanellepiano2046]

Thank you for this!!!! Been increasing mileage & have been battling runners knee for the past month 😫 The foam rolling with a tumbler is a perfect tip and I already feel a difference 👍🙌

[@FitTraveller21]

I know, it hurts like hell when I ran my half Marathon couple of days ago. Was looking for help and found this one. Hooe it works😊

[@ohmygoth5899]

Thank you.. I shall try all these, I cycle and walk and get knee pain after a few runs.. what you say makes perfect sense

[@namitakasbekar7572]

I have tremendously benefited from this program, I had developed runner knee coz of wrong posture while strength training and in 2 weeks of practicing this I am almost 90% cured, thanks coach and team !

[@TheRunExperience]

That’s so good to hear!

[@seanjohn5236]

Hi mate it's nice to meet you, I'm Shaun. First time I've ever watched your videos. Seem like a dead chilled guy who enjoys helping people. I will be sure to follow these steps and hopefully be back running again. Much love. Take care of yourself

[@1millianMax]

I just want to say I love the channel. So much better than the running channel, can barely make it through one of their videos!

[@jayantnagarkar1018]

Nice information

[@barriebrain9228]

Thanks again for more great advice. After helping me with calf pain through another video I was able to increase volume to get runners knee (so sort of your fault 🤣)....this video helped me understand the issue and now I feel like I'm on track to run again soon. Thank you!!

[@jeremysmith4073]

Thanks for this, Nate. I have suffered with a grade 2 runner's knee in both knees for two years and only now getting on top of it. I do the exercises you show here and also terminal knee extensions for the VMO: this is a game changer. Runner's knee is a horrible injury.

[@kb7867]

Hey jeremy, if I could ask you. How is it going man with your knees? Did you find a solution, did it get better?

[@crustybunny2475]

Agreed. Frustration city.

[@anky0010]

Great video thanks for all tips ! Also I like that innocent dog in the the background

[@aurangzaib3442]

Thanks

[@nobody-u-know]

THANK YOU SOOO MUCH!

[@brendanlazar]

I have huge issues with my knees so I am going to start using this video to try and fix it!

[@armylover-gm7hh]

Super video

[@miguelpriego289]

I ran XC but I got surgery during the summer and I’m trying to get back into it so thanks for this

[@mikaylapavone2651]

I took a hike yesterday and started track this week and I woke up this morning and it hurts so bad to walk but I have track today so I’m trying to do as much as I can before practice

[@jowanrainagonzales4031]

thank you 😊

[@adaptablerubengaming4151]

Just started getting a very dull ache yesterday on my left knee on week 6 of going to 7 years of mostly being a couch potato to running my first 5k. Hopefully the tips video and a little bit of rest or reduced mileage will help me prevent it from getting even worse

[@charlottebroyd1074]

Should you avoid doing the strength exercises after an intense run (e.g. like the day after) and just rest up on that day, then return to the exercises day after that/when your body has rested?

[@priestess333]

Great video thanks!👍💯🎯

[@TheRunExperience]

You are welcome! Thank you for watching!

[@priestess333]

@@TheRunExperience I learned a lot and my knees almost 100% I never run without stretching before and after, thanks!👍💯🎯

[@mangarox134]

Because of this pain I’ve been worried about running again! I hope that these exercises can get me back on track it’s been 2 months and I’m tired of it lol

[@maxb8802]

Did it help?

[@mangarox134]

@@maxb8802 yes! It was helpful! I’m back to running again

[@maxb8802]

@@mangarox134 how long did it take to you? I’ve been struggling more than a year and nothing helps

[@mangarox134]

@@maxb8802 I was consistent for a few months and then I tried walking on treadmill one or two times a week starting at 5 mins. More comfortable I got I added time and eventually started jogging.

[@maxb8802]

@@mangarox134 good for you. Gives me hope that it is possible to cure

[@jcm6973]

This is beyond amazing! I am pain-free!!!

[@AnnaKjeldahl098]

Have been injured for 11 months now, trying this out. Positive that it will help. The rolling is super painfull though, must take some getting used to. Thank you for this video!

[@dmenace7958]

Did this help?

[@Jeff-bd4gg]

Thanks you for this. I have been dealing with a knee injury for the last 7 months

[@maxb8802]

And did you manage to reduce the pain?

[@ConanObrien22]

I picked up a lateral collateral ligament pain after my 2nd marathon. I didn't run for a week and had a really slow easy run at the 2nd week.. This sinners knee is a serious issue I really hope you can make a specific video about the exercise to prevent this happening again

[@jdude1315]

This channel rocks!!! Been running 15 years and just did my first marathon. Caught runners knee after and have been miserably recovering all summer. I’m determined to get strong and these are just the wise informed instructions i need. Thanks y’all!!

[@houston4290]

15 years is a long time ...do u think you might’ve already have had it but just ignored it ? I been jogging for a few years just ignored mine the pain is not bad just very slight but As I get older I’m starting to understand ignorance is bliss is so bad

[@gotemcoach2346]

How is you're knee feeling today 6.27.23?? Hopefully you're feeling great. Let me know please

[@RIMAS11remix]

Hey I know this is an old comment. But I have been running consistently for 5 years or so. Then got what feels like runners knee after an easy half marathon. So I am going to try new shoes and also foam rolling to see how it goes. Strange as you would think the body would have adapted by now.

[@rebeckalaws7000]

I got this pain when I started working at my new job (I lift boxes and stock chicken) i started getting this sharp pain in my knee cap when I squat or have it bent for a long time (crossing legs) I started exercising and I don’t have a huge issues with running but squats and stuff give me trouble. This sounds super close to my situation so I’ll start being more careful and taking care of it.

[@mtelectrical8068]

I’ve a slight right knee pain when running.. my knee is fine during the day and seems healthy. So I’m Going to try the exercises in this video and see what transpires. Wish me luck 🤞

[@petertone1616]

20 years a gym goer- (weights,bodybuilding) always hated cardio, hated running. This last year people have been "running this, running that blah blah" I tried it, it sucked, I sucked. But, I gave myself the challenge to improve, despite hating it. Improved pretty quickly and on my last run..I got it, that feeling of "hey, this, feels, good" ...a day later, pain in my knee, mostly down stairs..I hadnt trained, so its def the running..Im hoping this video helps (possible slight but enough muscle imbalance in that knee?) I need to hit my running goal.

[@jennyclairmusic3969]

Thank you! I downloaded the app, but I can't find the run cadence challenge. Is it called something else? Thanks in advance for help finding that. It sounds perfect for me.

[@TheRunExperience]

Jenny Davis Music awesome! You can find it under programs!

[@steinarmathisen3015]

Thanks for video!! I have a massage gun, can that work as a substitute for foam roller?

[@loki350]

I always wanted to run more, so I started to. Now I've got a swollen knee. It's now painful just walking but I notice stiffness when I got it in max flexion. Some pain when I get into deep squat especially when im trying to go back up

[@zizougt3525]

I've been training for years and never had problems and i jump rope and run almost everyday, but i've gained alot of muscles the last 2 years and noticed shin splints and this knee problem, i just wanna ask whether or not it could be because of my new weight. (I used to be 174 lbs and now i'm 192 lbs. )

[@ohlael]

5:48 obsessed with the dog lol

[@pastelmoon9118]

wow did this and it stopped my knee pain will add this to daily routine after running/ rest days thanks!!!

[@TheRunExperience]

Glad we could help

[@thewholeshubang]

I was having issues with my knee since I picked up running again during quarantine. I was legit depressed because it started to hurt even when I was walking. I did this just once and I feel great already. How soon do you recommend running? P.S. THANK YOU!

[@FLTHYFCKGAMING]

Same here but it didn't hurt when walking just running

[@gantulgatuvdendorj]

same here little bit hurting

[@bipso9611]

Same here

[@toochimix5555]

Hi guys hv y'all recovered?

[@bipso9611]

@@gantulgatuvdendorj yup 😁

[@thebikerthebiker2614]

Thanks bro ❤️❤️

[@siddh3678]

That saying is so true hope to the run gods that the pain goes away

[@Jellyandbean78]

My running coach told me knees were turning in and that I couldn't go to my next race if I can't fix them so thank you for this:)

[@SNIFFMYBADGER]

I'm training for an ultra and last weekend after mile 12 my left knee started to ache, I managed to get to my end target of 20 miles by running cautiously with high cadence. All week afterwards, my knee has been uncomfortable and a little painful so I thought I'd figure out I can do anything besides rest. I followed the steps to rolling my quad, although I j used a rolling pin lol. The improvement is crazy! I feel brand new! I will definitely incorporate some of these stretches in my warm up routine for the future! thanks for this video it's so helpful!

[@TheRunExperience]

Rolling pins are actually great tools for myofascial release! Great work working on yourself! We are glad to hear that this video helped you! Keep on running!! :)

[@bn95395]

Thanks a lot for the video - it took 3 months of rehab but this video was very helpful in my recovery- especially the exercise at the 6 minute mark. Visible improvement after I started regularly doing that one - thanks again

[@boat02]

I think I exceeded my limit by adding a light backpack on a weekend long run, and I am just not planning on taking 6 months of down time like how I basically skipped an entire winter of running earlier this year. My knee just really starts to hurt at about 10 minutes and gets pretty bad at the 20 minute mark, which will last until the end of the next day.