Knee Pain From Running? | Prevent Runner's Knee!
ฝัง
- เผยแพร่เมื่อ 31 พ.ค. 2024
- Runner’s knee is knee pain when you run? We look at the mechanics behind this particular knee pain, what brings it on, and of course the most important part, how to get rid of it, or even better how to prevent it from even occurring in the first place!
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Have you ever suffered with this? 👇
All the damn time
Is it true a difference in shoe "Drop" can induce such knee pain?
I ran with Hoka Clifton 8 (drop of 5mm) which I love, then bought a sexy looking pair of Saucony 😅 as I thought it would be good to wear in a new pair of shoes. But then major knee pain kicked in.
I then found out the Sauconys have a drop of 11mm.
I also upped my kilometers... and never stretch 😬 so maybe I just overloaded the knee.
The french call it "syndrome de l'essui glace" (windscreen wiper syndrom as you knee ligament rubs like a windscreen when you run)
I have since been to see a sports podiatrist who made me orthopedic insoles and tested my pacing a said I have an "aerial stride" so should stick to low drop shows. (ie Hokas)...
But I would love to know your opinion on different "Drops" on shows...etc (also I'm talking about running on roads and not trail running)
Cheers 😁
Yes, a fair bit. Though I had a significant trauma years ago and two surgeries to correct. However, worked with a coach and a physio and the pain is significantly less frequent now that I have strengthened the joint. Focused on the quads and hamstrings, ice the knee every evening, and having a decent warm up has worked for me. I don't get shin splints any more either. Happy days
Two things have really helped me resolve runner's knee:
1) more cross-training, swapping out one day a week of running for a cardio workout on an elliptical machine (boring, in a gym, but it works)
2) transitioning, in phases, to running with minimalist shoes (a.k.a. "barefoot running")
To be honest I've adopted an "all of the above" approach, which includes strength training, and foam rolling, and new/different body weight exercises. So I can't say which *one* thing was best, but with all this combined, life is good again - pain free.
Yes my left knee hurts right now from doing 30min jogs with no walking/ 30min walk/run after my 30 min strict jog 3 days in a row I feel my hips need work
Induced this after upping my mileage by 60%, and found that the right exercises and stretching made is almost completely disappear. Resistance bands are highly recommended!
Any good videos on the stretches and exercises, do you have to do it everyday or just before running?
@@TS-qv9oc no vids, but the exercises were focused on quad strength, wall sits, single leg squats and heavy elevated heel squats. 3 sets of 12 every other day, I usually ran before the exercises. I wouldn’t do them every day but it’s up to you. More isn’t always better. Hope that helps
You have help me so much and answer all my questions
Thank you so much from Curitiba/Brazil. Here now 10.00 am. Nov.18.
Thanks, you provide always great info to help with our journey. Can you cover swimmer's shoulder?
A big yes on maintaining form in all aspects of exercise. I practice Yoga to keep mobility and find it does help in recovery. Very good information. Cheers.
Came from running before venturing into triathlon, so am a little less prone to running, or so I thought.
After my first 70.3, I started building towards a marathon, and 'lo and behold: I started having a really tight and sore knee.
Quickly went to see a Fysio - told him about my training and a detailed explanation on how my knee felt.
The solution was quite simple, and you addressed this at 08:00: To tight quads that pressed on the tendons in my knee.
After following a strict stretching plan for two weeks, all my issues were completely alleviated, and I could resume my training like it never happened :)
Post-incident, I have introduced more stretching and yoga into my plan.
To prevent further injury, and also to gain more mobility, which is great for swimming as well.
What was the stretching plan you did? Any specific stretches you can share for this type of knee problem?
Really informative ❤
Never really had this issue even after recovering from two surgeries from torn meniscus.
Been in sports my entire life and never had knee pain until a few months ago. Tried using a banded flossing technique and it helped clear up my tendinitis pain almost immediately.
for future videos (1:40), the knee joint is not just a "hinge" joint, the tibia can also rotate a bit (At around 90°)
Usually really rate your videos but a bit disappointed in this one.
Research shows by far the main cause of AKP is a change in load - ie training volume or type of training. Especially more intense work. I know this was touched upon but the main focus was on the mechanical factors. Which is misleading.
Stretching will not help cure a tendinopathy. This has been shown also. Sometimes it simply adds more compression onto the area.
Relative rest to settle the pain and swelling reduction in early phase. Alongside reduced training and then specific loading of the tissue involved to build up tolerances has been shown to make physiological changes in the tendons necessary to return to sports successfully.
Yes having a good base of strength and mobility can help with these issues. But also you can solve these problems and still have the same mechanics of running as before. Slightly toe in or toe out is not an issue as long as your tissues tolerate it.
Obviously the advice here will not harm anyone and therefore hopefully people do gain from it. However I would expect more responsible reporting and accurate research on these topics from a large influential channel.
Was listening to this while driving and kept checking my mirrors for police/ambulance behind me 😆
I’m a little confused.
According to my knee consultant,runners knee is now considered to be the same as jumpers knee and is called Patella Tendinopathy.
More content on stretching please. For offseason.
I don’t have runners knee but I have been struggling with IT band syndrome recently and doing what I can to get over it right now.
Rest and recover Adam 🙌
A veteran soccer player once saw me running on the road, and quickly said that should NOT be done too often. Run on grass, sand, etc!
Could I ask why?
@@aeon_edits too much running on asphalt or concrete etc. is VERY unhealthy for the knees. The other surfaces are more shock absorbent, believe it or not.
@@savagepro9060that’s why all the new running shoes have thick sponge-like sole. Just look at marathon runners, these guys are running crazy mileage and seem to be OK. Many marathoners are older folk
It’s the thing between tuners thigh sand runners calf
I know it’s not ‘runner’s knee’ exactly but this June two full thickness tears in the articular cartilage in my right knee resulting in bone-on -bone pressure femur to tibia were found on a scan after a long run and massive swelling. Apparently this was from running with unstable hips resulting in a valgus knee grinding away mile after mile. One micro fracture/chondroplasty surgery and 3 months later and I still can’t run possibly ever thus ruling out triathlon or certainly long distance. Please please please do your stability exercises and be careful with building up mileage carefully. I’m only saying this because I don’t want it to happen to anyone else. ❤
Listen to Heather. She’s the boss! Great video :-)
but my pain comes after . Like after several hours , hurts like a tooth nerv and it completely destroys my mood even though it lasts a few seconds. Very intense . 2 days ago , I went to a concert, stood and nothing else , mind you for 3 hours , and now every 5-6 hours I have a zzzaap ! horrid shit.
Change running technique from heel strike to mid or forefoot (where your muscules act as natural shock absorbers), combined with shoes with minimal or zero drop. Then, if you don't have any major issues with joints, feet legs etc., consider switching to Five Fingers shoes. Be aware your calves will work much harder with mid/forefoot technique.
all filmed in bath🎉
It’s painful going off experience.
Well I’m officially confused. Have always known runner’s knee as synonymous with IT band syndrome, not anterior knee pain
Why is it as time has gone on more and more complicated exercises & stretches are needed to avoid knee pain issues? As children we never had to do so much preparation to run. We just took off. Even as a cross country runner in the early 90's my coach never had us do these stretches. We did some basic stretching but there was never discussion about opening up the hips or glute activation. Why do basic activities we did so easily in our youth now require so much preparation? It just makes me so angry. Looking at the skeleton makes me shutter a bit inside because the knees look so vulnerable like they can easily be destroyed. Why did god make us so weak?
It’s because the body is getting old and you will never be able to do the same things you used to when you were young without the proper preparation. It’s just life bro you gotta deal with it
This new presenter Barry, no charisma, needs to work on his screen presence 😂
Too long introduction. Please just get to the point