Knee Pain When Running? | How To Avoid Runner's Knee
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- čas přidán 17. 05. 2024
- Runner’s knee is something you may hear of fairly regularly in the running & triathlon world. It can seriously hamper your training or leave you completely sidelined. We're going to take a closer look at what's going on in “runners knee” & most importantly give you tips on how to avoid it in the first place.
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Runner’s knee is fairly common in the running world. It can seriously hamper your training or leave you completely sidelined.
This annoying injury can cause a dull, aching pain under or behind the kneecap, swelling, and even a popping or grinding sensation in the knee.
All of these symptoms are most likely to occur when you’re bending your knee while walking, squatting, kneeling, or running. And they’re caused by irritation of the soft tissues or the lining of the knee, worn or torn cartilage, or simply strained tendons.
In this video Mark takes a closer look at what is going on in “runners knee” and most importantly bringing you tips, stretches and advice on how to avoid it in the first place.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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I have runners knee and I came up with a really cool trick! I sprained my ankle and now I don’t have to worry about my knee anymore!
underrated comment
Dang might need to try ngl
@@colejames6533 that's the best part. You don't even have to try
😂
Top comment
I've only been running on and off because of my knees. I thought it was just because I was getting older (late 30s). I started doing these exercises and I've basically got rid of 95% of the knee pain! Unreal. Thanks a lot!
How often do you do the exercises?
How often is it daily or every 2nd day or 3x a week? I need to know as started running again and pain returns for longer distance runs.
@@paulk6119 Do these stretches but others as well a few times a day to start with.
@@christame2332 How long did it take for you to get over the pain? Like how long were you doing the exercises?
@@sebastiand5486 I do quite a lot of stretching every day. Most knee problems are from being sat down too long or not properly stretching before and after a run. The best ones for me are this one explained in this video and bending forward and touching my toes. How long? Just stretch every day for about a week without running and then start jogging a bit. I think everyone will have different reasons for having knee pain.
4:08 Kneeling Quad Stretch 20-30s
5:03 Lying Glute Stretch 20-30s
5:29 Heel Drop Stretch 20-30s
6:05 Thigh Foam Roller (as many as you can)
7:22 Single Leg Squat 3 sets of 5
7:57 Side Plank Leg Lift 3 sets of 5
8:35 The Clam Shell 1 set of 15 reps per leg
A time saver! Appreciate this for taking your time typing
Star 🌟thanks
Thanks
@@omanduhuislife3367 Oi
Thanks, man! I'm heartily appreciating your effort and time for this!
My volume: 0
10% increase:
Never knew training was this easy
Haha yeah...
4 weeks ago: 0 (ran for 15m)
2 weeks ago: 5min
Last week: 5min (with several breaks of just walking in between)
This week: uhm.. should I even consider go jogging (not running) again?
Also, my knee pain is on the sides...
At least the pain now only lasts for 1 week, where as the first was 2.. but I also cut the amoung of jogging to one third...
@@sephrajin Side knee pain usually is caused by a tight IT Band. There is a ITBS rehab routine by Strength Runners. Doing those exercises even 4 times a week helped me a lot. Still stings a little but Im sure with the right strengthening it will go away. Also remember to stretch before/after your run. Happy running!
Ran 10 miles today for the first time and my knees were killing me. Did the first Kneeling quad stretch a few times and instantly reduced my pain, 10/10 would recommend!!! Such a life saver. I'll definitely start doing the rest of those exercises as well to prevent this from happening in the future!
When do you do these exercises? Before your run ? After ? Or completely separate ? Or it doesn’t matter?
@@panchovilla1155 best to stretch BEFORE any exercise, and AFTER any exercise. Keeps your muscles/ligaments loose and less risk of tearing or straining.
@@godlylimebean9575 This is not good advice, static stretching is recommended for AFTER, dynamic stretching for BEFORE. Do not do long stretch-and-hold positions before any activity, that has been shown to increase the chance of injury
The first comment explained mine perfectly. Usually running 7 miles 3-4x a week....went and ran 14 miles yesterday because i had a week off
I have been having crippling knee pain from running, very new to this. These stretches took the pain away immediately. Now part of my routine.Thanks!
What number of repeats did you do on each stretches and how many times in a day? and u did after run or before run?
I like how you do all the moves in slow mo! Definitely helps me understand how I should be positioned
for strength/ stability, slowing down an exercise actually works some muscles more- time under tension rather than number of reps. eg try slowing a press up down to 3 or 4 seconds rather than going straight up.
@@hydra66 do you really need to execute everything told in the vid?
My knees were hurting after a run and I came across this video and it instantly relived a lot of pain
What number of repeats did you do on each stretches and how many times in a day? and u did after run or before run?
I can get instant relief from any type of exercise involving knee, I guess because of lube that is produced during those exersises. But the real question is how to get rid of this pain completely.
I got a very aggressive start on training for a half marathon and ended up getting runners knee. This tutorial was super helpful with the guidance and I can feel a lot of the pressure and pain in my knee clearing up. Saving this video for my daily stretch routine!
Did you get ITBS (outside of the knee) or kneecap pain?
Hi, I’m your twin in the future! 😂😢
Wish I saw this years ago. I wanted to run a marathon, my first in 20 years. I increased my mileage way too fast I see, didn't do any of these stretches, just the basic ones learned in PE, and with another video I realized my form has always been bad, another video showed me that I shouldn't be trying to run so much. So mistakes from top to bottom, no wonder my knee pain got so bad I gave up on a sport I loved thinking I was too old, had genetically bad knees, or ruined them to the point of no return. Year later, I've started going back to walking now for a few weeks, thinking of maybe doing a short jog since I haven't had knee pain in months. Will keep all this in mind. A cautionary tell for the the rest.
Any updates???
@@cloudxarepretty hello, I am H2 T2’s friend. He unfortunately passed a month ago from running 28 miles and dying of a heart attack.
@@jagermeister-3812 bruh lmao
@Shivansh Sharma yes, for real :(
@@jagermeister-3812 good riddance. That a hole thought he could run faster than me. Big mistake
I've been struggling with runner's knee and patellar tendonitis for the past year. I had labrum issues in my hip years ago (running overuse), during which my ortho told me to limit stretching since I had great mobility as is. So, I hadn't been stretching regularly. The past month I finally reintroduced stretching and regularly do some of the stretches in this video and it alleviated 90% of the discomfort and pain I've been experiencing. I'm also doing PT, but am now at the point where I am going to re-introduce running after this long hiatus.
I am facing the same from an year and half. I am under rehab now ander a sports physio. Pretty much same workouts , streaches and strengthening he told IN VDEo. But she gave me 12 stretching, and 4 types of workout each day for 10 days ALOnG WITH fOaM ROlLInG. I am getting back to normal now. SHE ADViS ME TO DRiNk 4 LTR WATEr, VTAmin D,OMEGA 3 SUPPLIMENT AND PROTEIN
also if i may advise changing shoes type was a , life saver. im now in barefoot shoes. your muscles will come back and do the work they are meant to do.
any updates on your condition? did the pain go away? did these exercises contribute significantly?
Same here. I am also struggling from runner's knee and patellar tendonitis from the past year. I had ran 100m in 14.24 seconds, and my knee bent at the end of the race.
important, stretch after the run not before. and if you have those massage guns are great for regeneration both muscles and tendons since they help blood circulation
I’m 15 and have been running on off for the past 6 years of my life, and recently have started having terrible knee pain when I run, I’m excited to try this and hopefully it improves it, thank you so much for sharing this knowledge
I really kneeded to see this! You, my dear friend, are an absolute knee saver!
He is God of Knees......
A couple points from my own experiences! :) 1) For foam rolling you should work both above and below. IT band always needs work (above the knee), but don't neglect the calves and anterior tib (front outside of shin). 2) Strength is just as important as mobility/stretching. This really helps with strength imbalances. 3) Over training is a huge cause of this type of injury. Cross training with low or zero impact movements to supplement running. And nothing beats proper recovery. 4) Last but not least ... actually probably should be first!... FORM! Doesn't matter what you're doing (squatting, running, swimming, biking, xc skiing etc etc), bad form will come back to haunt you. Get feedback/coaching on your movements from people that know what they're talking about, or do your own thorough research. It's never too late to learn something new and improve the way you move!
"Get feedback/coaching on your movements from people that know what they're talking about," how could we find them?
@@EcoHubIndia The internet is a wonderful tool my friend. Search for local coaches and groups, or search for coaches that offer online services and video feedback. A lot of the latter will be right here on CZcams!
The 10% rule tells me I should never have started running in the first place.
🤣🤣
Lol
Looool
Same,I wish I never started.
Fr I went from 1 mile to 2 miles to 3 miles in less than 5 days 💀
Each stretch is a life-saver, thankyou for keeping my jogging alive. Also each exercise mentioned here was initially very difficult for me, meaning that those muscles were not getting used. Now my legs feel much stronger and stable. This video is god level.
❤❤❤
🚨I wanted to share this with you guys since I have dealt with knee pain for the past 3 years and maybe you could find this useful. As a runner for 8 years and a varsity track and cross country runner I for sure wanted to get back to running without pain. And after searching for a cure through doctors and physical therapy, nothing worked. That was the case until I came across a specialist who concluded my quads were very tight. This made sense because I sit most the day at work, despite stretching regularly. All I can say is stretch often, whether you’re dealing with an internal issue or another issue it’s important to stretch whenever you can. I wasn’t able to kneel, sitting on my ankles until recently and I haven’t had problems since. I hope this can help some of you guys out there. Run fast and stay strong my brothers 🏃♂️
I have the same problem but didn't know it was tightness. I felt like I'd aged 50 years overnight and the knees suddenly hurt when I try and do anything but move in a straight line. No swelling just pains. Now I'm thinking it's this because it comes and goes.
Yes, I have fixed mine with some good massaging and foam rolling of the quads regularly and also leg strengthening as in video!!
I never thought I would have knee pain when I first watched this video a year ago, but now it’s been a life saver as I have increased my running volume and my left knee is starting to hurt
I have runners knee, right now and I can already say that this will help me
What helped the most with aching knees was doing side steps with a resistance band around my ancles, doing the clam shell move with the resistance band around my knees and doing the side raises with ankle weights around my ankles.
I've been experiencing really bad knee pain that has interferred with my routine running and I even took a break from running for a week because the pain was so bad. I did the stretches in the video and wow, instant relief. The pain is no more. Thank you very much.
Dave m what about a treadmill? I’ve been forced to use it considering the freezing weather my area has encountered.
Dave m thanks for the advice
Chris Hemsworth I run in -20! Once -25 with zero windchill. Best run in my life :)
Your knee went past your foot, just saying
Ulifanya stretching for how long Pam?
Hi there, thank you for the much need advice. I actually tried the stretches while watching the video and I can already feel the relief.
So I’m guessing that running another half marathon isn’t going to magically fix my knee...
Darn it.
that's exactly what I'm thinking in my first month of running lol
The Lawn Pastor 😂 I had the same question as my second half marathon is rapidly approaching 🤦🏻♂️
😁
Plenty of other exercises than running.
Great Video! Forgive me for the intrusion, I am interested in your initial thoughts. Have you heard about - Dinanlinson Rocky Position Approach (erm, check it on google should be there)? It is a good one of a kind product for learning how to fix chronic knee pain without the hard work. Ive heard some decent things about it and my close friend Aubrey at last got great success with it.
This is something that got me quit the army. During the field days I stressed my knees so much, I could barely walk anymore.
The sarge told me to continue or quit the army. Well, since I didn't want to ruin my body even more, guess what my choice was. :/
Hopefully after doing these excercises I might have a chance to get back in.
Thanks
Lmao As if they’d let a sorry @ss worrrm like you join back in. You lost your chance. Now go back to sleeping in bed all day
@@LilXancheX “yung boy emo” shut up dude
Strong Glute medius is life! So is transverse abdominals! It’s a game changer in how your body moves if they are strong. Also strengthening abbuctors along with glute med, and stretch hip flexors helped me! Thanks for this! I need a new foam roller :)
Thank you Mark, very helpful. Especially the part about increasing weekly mileage, I ramped up my mileage from 4km to 7km within a month and my knee wouldn't have it! Now Im researching fixing it!
Yeah, I missed out of an XC race sophomore year because of my knees because I couldn't run for three weeks. I will definitely start implementing these so that I can run consistently.
Very nice videos from you guys. I have a nice couple of tps regarding the knee injury prehab.
Use bands for working the hips - since the legs are attached to the hips and they do their best to keep the legs stable - the stronger the hips are - the less work the knees and ankles gotta put into balancing, specially when you start to get tired and the last push.
minibands (20-30cm long) not thick ones, low - low/medium resistance - put the band between feet and walk side steps with perfectly straight legs, like 10 steps right, then 10 steps left.
Lift legs standing marching in position, knees high, left right left right etc. (use higher resistance with this exercise)
In general work the hips - after all - they are in control of the leg and where it is going.
Have a great day guys =)
Magic! I did the first two stretch exercises, and the tingling, numbness, and the ache in my knees went away in seconds. Thanks a lot!
Which one is the mnumbness?
This works!!
When runners knee starts while I’m running i massage the side of my knees alleviate the tightness like he did with the foam roller. It instantly goes away you just have to deeply massage it. Great video!
This was incredibly helpful. Thank you!
This video was well done thank you. Currently have runners knee and out of my half marathon training for two weeks now. V depressing and mentally hurting. Will implement once I'm up and running again, I wish the recovery was quicker. Thank you for sharing.
I also currently have runners knee. I completed Couch to 5k just before Christmas then continued on to doing 3 x 5k runs a week but had to stop 2 weeks ago because of the pain. It's getting better but I'm unclear whether I should start these exercises now or wait until it's stopped hurting. Also not clear how often, and when, to do these. Great video though, presented with great style and confidence!
What happened with you mate how long does it take to go I have stopped and I did rehab for two weeks but I still have some pain
@@nawaralotaibi8980 hi, after a number of physio sessions (4 in total) the moral of the story was stretching and strengthening the legs and hips. It's taken about 4 months for me to recover (I'm 45) so age will be a factor. Concentrate on some body weight excersises at home and try not to run (I know it's hard) for a little while to give your body some time to recover. All the best
Got runners knee from overusage of my old running shoes during marathon training. Switched to training on bike for recovery for two weeks, got used to the new shoes and started doing preventive knee training. Marathon went great (was my first one, obviously beginners fault ;) )
Thanks for the comment, I'm training for my first marathon I'm 3 weeks in and could barley walk down the stairs, I'm gonna rock the bike get new shoes, and try the KT tape. I stretch and foam roll but my knee is still sore. Gotta be the shoes.
How long did it take you before u could run again ?
@@jaypierre5993 Hey there, I wish you a good recovery! If you haven't yet I'd recommend you to get into the dos and don'ts strech and foam roll (don't roll over the knee and step back from some particular streches that might further destabilise the joint). Also maybe consult a professional depending on how things are developing. But in my (medically unqualified) opinion sounds like you drew the right consequences, and I can only emphasize the messages of the video, they seem very reasonable. Especially the 10% rule, even if I find it quite challenging to comply to it sometimes ;)
@@fabrygass2203 If I remember right it were two weeks. But I was never diagnosed, so maybe I caught it quite early on. Also I wasn't even registered for the marathon so I had no pressure and could just go for it when I felt well again. For other conditions the adequate break duration and therepy might obviously be totally different, and I dont want to give out any bad advice. For me It worked out to listen to any pain. My way of thinking is, that if you're in pain from training there's a reasing that you must find and change. If I could give myself advice It was to obey the 10 percent rule, use two proper pairs of running shoes in training and most important do exercises as shown in the video.
How did you the trainers were the cause? I have some old trainers which still look new but completed a 7mile run yesterday and have pain on my left knee. Not sure if its the shoes as they still look to be in good condition but have had them for years and also unsure of the millage they have on them.
Superb video, you explain and demonstrate these great tips really well, thank you! subscribed.
Many of these excercises are great for the hip and IT band issues I had over the holidays. I'm almost pain free. I just feel a slight niggle in my left knee from time to time. Thanks
I've had runners knee before and can confirm, the exercises from this vid help. Ever since I got rid of my knee problems I incorporated most of these stretches and the foam roller into my post run stretch routine and so far the problems haven't come back.
Thanks. I'm glad you agree
Tomasz Frątczak how long did your knee pain last
Iv had mine since December and struggling to sort it
@@benwhitehouse452 After the initial pain I experienced during one of my runs I decided to just give it a rest for 2 weeks. The pain didn't go away. I started looking for exercises and stretches and working on it. I went out for a 5k run after another week, pain came back half way through the run. I ordered a foam roller. At this point I was stretching and rolling every morning and evening. All in all it took me 6+ weeks to get to a state where I could run again and for a long while after I still stretched and rolled every morning and evening, plus roll before and roll+stretch after each run.
I run 4 km daily, and encountered with this issue recently....would like to know if I am supposed to do these exercises after running or b4 running.
Not saying this will work for everyone, but Im 38 and I used to play sports through high school and beyond but running always got my right knee, IT band, shin splints etc... starting back in high school. I tried barefoot running this year after reading studies on it, very slowly at first back in march around the time of this video, and all pain is gone and my smaller muscles are much much stronger and noticeably bigger and my balance is way better. I still cant quite run as fast on concrete but Im faster on grass or dirt. After 4 months of daily barefoot starting with walking and now running up to 4 miles a day, I have thicker padding over the toes and ball and a bit on the heel but its smooth just thicker.
My feet have learned to respond instantly to small rocks or changes in surface and adapt by softening the foot around the rock, this coupled with reduced pain sensation makes stepping on small things minimal. I ran right through a patch of stickers yesterday, stopped and pulled 3 out of my the ball of my foot and kept going with only slight discomfort and I believe theres still way more toughening up to go. The biggest change has been in my form, I didn't realize how poor it was and how removing the shoe would make me adapt to run naturally. If you have pain or are recovering from injury its worth a shot while you recover, just go slow.
What do you mean with stickers? I've never seen someone refer to something hard/spikey as "sticker".
I think I got into barefoot running similarly to you. I did barefoot walks through the forest and started running to and from the forest. Then I noticed that this felt better than running with shoes.
@@MrCmon113 little thorny things about 1/4 inch long spikes. Still running barefoot, training for a half marathon now. My feet could do a full and keep going just gotta get the rest of my body up to speed.
Do you wear the foot shaped shoes or rock barefooted and wash the heck out of your feet later
@@Alejandro-mv1lh totally barefoot and just a quick wash when done. Once you build up the bottoms of your feet a bit things dont stick as much. Love running through mud and grass barefoot.
I used to run barefoot but I developed athlete's foot (from gym probably) and forgot about it. Thinking though, this seems like a good way to get plantar warts and other baddies on your feet....
Y would any 1 dislike this vid? 🤯
Its 609 now
Great video! Soooo helpful! Never had knee pain 3 years running. 5 weeks from marathon and it hit me in last 2 long runs!
I had the same problem because stopped running for a few months, after I’ve noticed that my knee feels wired and buckled. I did many squats and lunges to tone up my quads and I felt better. Then I started back to running I’ve done about 5 marathons and many half marathon race also I’m running up to 50 miles per week volume running. Also choosing the right type of shoes helps. It’s important that you understand your stride technique so you can buy the right type of shoes that fits your feet. I hope this will help.
Yeah that's exactly how my knee feels ATM. I was doing fasted runs which I'm learning is not advisable for bone health. I'm definitely going to incorporate more squats and lunges as you said mate. Happy running bro.
watcha mankambae Running on a empty stomach is bad for your bones??
Same i stopped running and exercising and my left knee began to a weaken and now it is very unstable and hurts, I assume it happened because I got injured while playing football but it got injured because it was already weak. Now I'm trying to see how to relief the pain with stretches and working out abain
What type of shoes do you suggest?
Love this exercises! The best one i found for long time!
Thanks bro these exercises helped me alot.💯
I literally fall straight to my fucking face when i try that kneeling quad stretch. Can't even get my back leg up without losing all balance, seriously pissing me off cause i had no idea i was this unstable.
lmfaooo fr💀
Me too, but I fall to my side cuz I have scoliosis, lol
@@ellak2570 I broke my ankle and im trying to keep my balance but is hard 💀
Similar for me. I fall when I try it with both feet at once.
@@MrCmon113 I've been doing long jumps for a few days and calve raises and is helping, depending what injury
I don't experience runner's knee but I do note that regularly increasing the volume, and using dynamic stretches normally helps me to advance my running routine. I am not doing this for an competition. However I done this self coached so this is like my meditation over competition.
I increased my training volume by an infinite percent because I didn’t train prior to XC season due to me not thinking it was gonna happen (COVID)
Avoid try to being gtn hit
Thank you for uploading the video. My knee went wobbly while running today. Will be doing the exercises.
I think this is a really comprehensive video that does cover 99% of what you have to do to keep healthy knees, great advice! Just one little pointer from my side: I tend to have pain in my left knee, in the tendon under the kneecap. If I don't manage it well (ie. keep healthy and Tring quads through squats), after a while I cannot do squats anymore to keep the quads strong, since the kneecap drops then a bit lower and irritates the lower tendon further,so I get pain during the exercise (never a good idea to push through that sort of pain). My physio gave me some sticky tape I apply on my knee before the exercise to pull up the kneecap externally, just slightly. This allows me to do squats again and recover quad strength, and then break the cycle to recover knee stability.
I ran the distance I usually save for my big run at the end of the week, but this time I did it with very minimal breaks between miles and at 4.5miles I felt my knee area go from stable, to not so stable.
8 hours later, it doesn’t feel terrible but there’s a faded pain and swelling feeling that normally isn’t there and it feels so obvious it was from that thing that happened at 4.5mi into my last run.
... this was incredibly helpful. I'm 3 weeks into running (trying to make it a permanent routine) and was concerned my right knee needed surgery. Turns out I wasn't stretching right! Thank you so much.
The kneeling quad stretch is fantastic!!!!!!
Amazing tips thank you. I am a novice runner and was starting to get problems with knee. But these exercises and the foam roller has completely helped with my knee. No more knee pain and safe running. Thank you 👏
Thanks for the video....I followed it and happy to report that my Knee pain vanished within a week...now no problem in running long distances...
Sir, your video on runner's knee is really helpful.
I just run n work out at home.
What a video!
Amazing, feel so fresh and good
This is awesome. Thank you!!
I had runners knee when I began to take up running for the second time in my life, I had a self-diagnosed overuse injury to my IT band (so take this with a pinch of salt as my opinion purely on a poor understanding of A level pe). Luckily I paid attention and didn't continue to run on it after 2 weeks of trying to suck it up.
I was able to treat the injury by paying attention to making sure my foot strike way even (not landing too much on the inside or in my case the outside of the knee), as well as focusing on running in a forward motion having a less bouncy form. By correcting my form and taking some time to rest I was able to go out running again. Hope this helps
Hey I’m having the same issue on my right knee. Any tips on correcting form?
Started running 2 weeks ago and yesterday felt this aching in my knees but after doing only 3 of the stretches i feel a lot better.
Same, had no clue about all these things before I started
Any updates?
@@giordanclaridad9373 well i kept running for 2-3 weeks but i never stopped hating it :D so i decided to do a more lowkey thing instead and i've been doing yoga for about 3 months now
@@aycanur9425 but, does your knee still hurts after a run?
@@giordanclaridad9373 they didn't after doing these stretches a few times a day
Thankyou so much for this!! I’m a beginner runner but walk long distances and started getting the dull pain in my right knee after a hike, but this weekend I suddenly got clicking movement in my knee but I have no pain. So I’m more than certain I have runners knee. I have really tight hamstrings but strong quads. Will definitely give these exercises a go!!
thank you very much for your suggestion, I too experienced knee pain. I took 2.5 years gap due to pandemic and then started to run . first day 5k in 28 minutes and second day I covered 5k in 28 minutes with no strengthening excersize. third day no run no strengthening excersizes but resulted in knee pain. now took proper rest and started with 10% increase in my run with no pain. thank God 😊
I found running on hard sand rather than the pavement helps. Also taking it easy and not increasing your training more than 10 percent at a time. Good posture and suitable shoes of course. I’ll definitely use the exercises from this vid. Thanks!
Definitely starting this routine, I had a lateral release on both knees years ago & they’ve starting paining me as I’m increasing my running distance. I might be able to run 5k but my core strength is zero so I’m plagued by ankle, knee & hip issues. Hoping this will help.
I find that working a strong core even when the wheels are coming off really helped me!! Still a work in progress but I couldn't believe what a difference it made! Best wishes for your recovery
Good advice thank-you! Hopefully it works
I got runners Knee, I can walk but I feel a horrible pain when I try to run, I stopped running this week as I am not able to do it, I am going to follow this advices next week.
Lol I started running 6 miles everyday since May, this pain goes away for days at a time and then comes back. I’m glad I learned these tips can’t wait to implement them in my daily routine.
Hey just wondering if your new implementations have started to have any positive effects on your running? Would truly love to know for my mental note.
I had runner's knee only once, and I've been running all my life. Since then, I have not had the slightest discomfort, and that was 45 years ago. (Knock on wood) I don't get any of this. I've never stretched. At least, not as a warm up. Back in the day, I just took it slow for the first 20 minutes of my 10 K runs. At 65, I take it slow for my whole run. It is really pretty simple. Keep your running to a reasonable volume and a reasonable rate. Avoid bouncing as much as possible. Keep your body weight to where your knees can support it. And most important of all, RUN REGULARLY. No taking weeks off. At 65, I still run 5 Ks three days a week. The other 3 days I lift weights. On the 7th day, I'm like God. I rest.
Thank you. This helps!
Like I said. I don't get it. I ran up to 100 Ks a week without pain for decades. I have never stretched either before or after running. I DO daily stretching exercises. Just not before or after running. Running has such a limited range of motion. If you don't do any other form of exercise, you are going to f' yourself up.
I had pain in my 20. Now decades later no pain. Run same amount as you. No stretching before hand. Teach yoga fridays. Good to know in few more decades I will still be running ok prob. Thats why ur comment helps.
Cool name
Am in my twenties, I took up running and for some reason my right knee has issues. Hoping I can be like you guys running for decades.
That clam shell one works sooo well
I have runner's knee problem that starts regularly at 10 km treshold.
I was taking it as a physical property of my legs that I cannot change, but this gave me a new hope that I could potentally run over those 10 kms without pain.
I didn't search for this video but found it accidentally, hopefully those exercises will help.
I started playing soccer around a year ago and my coach makes us run a lot do sit-ups while running and stuff like that and back in novemberish my knee started hurting so bad but it was just the left knee and I couldn’t even run but I forced it and this happened for like 2 months it then stopped then ever since quarantine started I wanted to workout more so I would go to an empty field and run for a little and that’s it no pain but yesterday I ran almost a mile and after I couldn’t even get up the stairs or barely walk it feels better today but idk if I have runners knee
Not sure if I really have runners knee but this is good to do anyways right
Yes of course
I had Patella tendonitis many years - my right knee was inflamed constantly for 3 years until i decided to see a doctor (very stupid i know) i wore a bandage for a year and it got better. After then my left knee started to develop the same pain. (I did not jog or run when i was in pain) and curiously enough the bandage which helped the other knee did not help.
Fast forward to today: pain free and running like a god! Here are my personal tipps:
- get the inflammation treated. Ibuprofen is what helped. Took 1-2 pills a day for week and took a break for a week and started again until all the passive pain and swelling got significantly better
- when wearing a bandage make sure it sits TIGHT and hits the right spot of the patella. Most bandages are too lose in my experience. So i wore a bandage and a patella band on top.
- stretch and stretch and stretch. Especially your quadriceps. My favorite stretch is to lay on your back an tuck your feet behind your bum. First it seems crazy because you would think this would stress the knee even more - but no it really helps. It helps to push out any inflammation fluids in your knee joints and provides good blood flow.
- my last and most important tip i recently discovered: switch from heel strike running to forefoot running. When your toes hit the ground first they can absorb most of the impact BUT be aware that this technique will put stress on your calves and Achilles
Excellent explained .
I was experiencing an aching pain in my left knee and did the first knee stretch and the pain immediately left like.....WOW👏🏾👏🏾👏🏾
Worked like magic for me too!
Great tips, easy to remember and follow. I am already injured with runners knees, but these still will help to stretch while a recover.
Awesome stretches, really helped my legs feel better
I’ve spent so much time of my form and flexibility over the last 6 months. A lot of previous issues have been dealt with, mainly my tibialis anterior but generally all the leg muscles were feeling it to a certain extent. I still have a way to go but at least I’m now at the stage of squeezing out efficiency and not primarily preventing injury.
I've learned that you shouldn't roll over your IT-Band. You need to roll over the Rectus Femoris which is located on the upper right side. So you want to roll in an 45° angle. Then you search for tense points and keep the pressure for 30 to 90 sec till it loosens
Thanks for sharing!
Thanks for the advice. Personally, it's never been an issue for myself. I know top physios, for national teams, that advise using it on the ITB. I know that I would be in trouble if I did not roll my ITB
As my man Jeff Cavaliere at Athlean-x explains it, rolling the IT Band is a painful waste of time. He does recommend "flossing " the tfl. Note the muscles that connect into the IT Band of course can be effectively rolled.
I'm certainly no expert. I'm just a guy in pain trying to prepare for his first marathon.
I do like some of these stretches in this video and already think the first one might resolve my issue. Thanks for the info and check out my man Jeff. I don't know him but his videos have definitely helped me through several issues in the last year.
Yes absolutely IT band is actually just the tendon from the tensor fascia latae located near the top of the hip. In fact the IT band is actually just a force redirector for the vastus lateralis... The big quad muscle beneath it. You should roll around it, so just in front and just behind to release the muscle.
The lying glute stretch along with rolling over the glutes and TFL really helped me getting over ITB syndrome. That and strengthening was super helpful. Thanks for covering the topic!
After long winter, I started too roughly. Never had problems with knees before but now I am having some pain. Live and learn.
I love you man, i did kneeling quad strech and i can walk normally again, there s still some pain but it will probably disappear shortly!
Excellent advice Daniel Tosh!
I hope these tips will help! I just turned 36 and joined the Navy. I leave May 22. So I’m training now I have 1 month. I just started working out.
Stay with it brother! You can do it! Thank you for your service 👏🏽
Good stuff exept i would recommend finding the tender spots with the foam roller and to hold it there. Rather than rolling up and down. You hold the crunchy tender spot untill you feel the release.
You demonstrated some moves that I have been doing in palates and thank God that it really helped with my knees. I can still keep running. Thank you for the tips and confirmation 👍🏽😊 8:07
This is absolutely the video I needed, many thanks
Glad you enjoyed it!
Great information.
doing a half marathon in may. did it last year, only managed to run 13 km and struggled through the rest (2:06:42) and had very bad knee pain a week or two afterwards. going to start preparing now and build up more gradually! here's for a pain-free sub 2
Life saver!! Reduced knee pain instantly 🙏🏻
Wow! This is really useful for me. I have this issue on and off. Hope I can fix this knee soon :)
I started running again and really felt it yesterday after jumping from a regular 3-5 miles to a 9-mile run last night. I could have continued but the pain was increasing in the last 2 miles, and it continued way after I was finished. Will give this a try tonight and tomorrow early AM as I hope to go running tomorrow morning. Thanks!
Exactly what happened to me, jumped to the 9 miles felt it in the last 2 miles for sure
Did it help?
not a runner, figure skater here, but these have been really helping considering how painful jumps can be sometimes! been adding gel pads into my skates as well :)
Best regards from Morocco 👍
Well... That was a personal suprise for me, mij left hip muscle's are a joke comparted to my right! Will continue to train these! Thanks!
Are you Dutch?
@@elkevm2584 yep
Thanks For the Tips
This really helped I would definitely will recommend it
One thing not mentioned, good running form is extremely important for preventing knee injuries. Heel striking puts massive strain on the knee (and the rest of the leg). Best to practice a forefoot strike using the ankle and arch of the foot to dampen the strike and distribute its impact up the leg more evenly over time.
Like he does in the beginning if the vid on the treadmill.
Was running and getting better and boom! I can’t run anymore. I think I have it, super sharp pain under my knee cap.
Exactly my situation, after 4 consecutive days of running 4kms, was forced to stop the last run because of the pain. Been resting for one week now, pain still there. Will try the stretches and see coz I really want to get back running regularily
Anthony Anyoti yes I have the same so I’ve decided to rest for a couple of weeks now and it still works I hope the stretching will help
Exactly the situation I'm in for the second time in the last 6 months
@@anthonyanyoti im on the same plus im trying to be fit for the marines but id hard
Great video! keep them coming and ill keep watching!
Thank you for this video! I started running at the start of this year and just encountered a bit of knee pain. The kneeling quad stretch is amazing 👌
Glad it helped!