How I Fixed My Runner's Knee
ฝัง
- เผยแพร่เมื่อ 19 มิ.ย. 2024
- When rest and reduction of intensity didn't resolve my knee issues last year, I wasn't in a position last year where I felt comfortable going to a medical professional. So it was time to take matters into my own hands, for better or worse. Fortunately, for me, I believe I was able to diagnose my issue, fix the immediate problems, and develop a routine that would prevent it from repeating in the future. Here's what I did and what I'm still doing.
disclaimer: I am not a coach nor a medical professional. If you are in a position where it is currently safe for you to see a medical professional, go see a medical professional.
disclosure: none of the products referenced in this video were sponsored, and they were purchased with my own money.
0:00 intro
0:44 disclaimers
1:12 diagnose
2:21 tendon massage
4:44 tendon strengthening
6:22 glute activation
9:17 warmup routine
13:48 balance disk
15:38 range of motion
16:45 glutes while running
Tools mentioned:
Amazon Exercise Band amzn.to/2XAXlkN
Balance Disk amzn.to/3nAfRnX
Bob & Brad Massage Gun amzn.to/3nmkT7e
Some resources that helped me:
IT band vs Runners Knee / whats-the-difference-b...
Tendonitis and Scar Tissue • Tendonitis? This One S...
Skandasana • How to do Skandasana (...
Engage Glutes while Running • How to Engage Your Glu...
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Running footage shot on:
insta360 one r (paid link)
www.insta360.com/sal/one_r?in...
GoPro Hero 9 Black (paid link)
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Runners have a tendency to only run, instead of having a balanced training regimen. I know, because I used to be one of those runners. Today, I still run, but I do weight/resistance training as well. I also don't do half marathon training anymore. I focus on 5-10K. If I want to ever do a half marathon I can train up easily enough with my base. I love running, but I've learned to have an open relationship with it. Lol
Running has a powerful mental component that is a bit addictive as well as the physical movement piece
Love your comment and experience!
@@exemplarinstructor So true. I'd say those are the primary reasons why runners tend to only run. Once I started to cross train my 5K and 10K times blew up. Your muscles, joints, ligaments, and tendons are stronger and more stable. When you only run only those muscles you use running are strong, while the surrounding tendons, muscles, ligaments suffer or atrophy.
I also switched to 5K and 10K because, personally, I don't want that marathon man look. Totally skinny and gaunt. Haha.
You can fix the marathon look by drinking beer :-)
@@sor609 Very true! lol
I came across your video while being utterly depressed. In December 2022 I felt pain in my knees and went from a slow jog to a walk. Fast forward a few months of rest I tried again and was shocked I hadn’t healed at all. Same problem. I went for an ultrasound and I had a torn outer meniscus a bakers syst and an mcl sprain. I was told I need an MRI and that would lead to surgery. I have read that the outcomes of physio and surgery for my problem were almost identical. I found your video and began doing your exercises that helped you. Obviously I had very limited motion while doing them at first. However after few weeks I tried a 5 minute jog to test it out. To my surprise no pain. I know you said your not a doctor. Nor am I. But I feel like your a guy like me who just wanted to run and get better at it as you kept it up. I stated in my early twenties. I’m fifty now and feel like this video has given me a new lease on my running. I have commented only a handful of times on videos over 20 odd years. This is a godsend and very helpful. Thank you for sharing it. Best wishes. Joseph.
Whoa. This is an amazing story
Thanks for sharing this, I can relate to it. I've been having knee pain without any progression for the last 3+ months now. Not being able to run and go on long bike rides has really started to affect my mental health. I just have no real motivation anymore to go to work, go out, cook healthy, walk my dog etc. Been seeing my doctor and a physio since 3 weeks ago and getting an MRI next week to rule out any damage to my meniscus or cartilage. Praying it is 'just' runners knee and nothing serious.
@@ScrappyCoCo0 keep moving is all I can say. I did not go for the surgery option. My meniscus still has the tear. However functional ability is there. Work towards stonger hamstrings glutes and core. SLOWLY. And bike more than run. The rest is squats lunges dead lifts and core work Russian twits etc. Along with a day doing stretches. Truly though keep moving. Walks are good. It is slow but you can heal and run again. I did an hour yesterday in zone two and my knees are no worse for it. This is still with a tear and arthritis. Fix the supporting muscles.
Bob and Brad (the best Physical Therapists on the internet) are absolute legends.
Hey Cam 👋
These are the same exercises given to me by a physio when I had the same issue. Really helpful. The only problem I had was keeping it going when my knee improved!
Same I didn't keep it going and am now feeling the pain again
Did it completely heal after this?
@@shinkurt yes it did. Years later I realise the importance of knee strength in general and doing regular work do keep things on the straight and narrow
I’m working on mine too! Glad you’re doing better. Awesome video and excited to see your running in 2021
Excellent video! Thank you. Greatly appreciate your insights.
Excellent info & thanks for sharing!
Mike thanks for sharing. This is great info & exercises to try.
Great video. Love the dog cameo. I also learned a couple of new exercises that I can incorporate into my warm-up. Thanks!
Great video. Love the detail and length. You've convinced me to get a balance disc.
Love your coach 🐶👍Helpful to share your experience fixing your runners knee.
Same journey, but you tell the story wonderfully!
Awesome video!! Super helpful! Thank you.
Glad you're on the mend! Thank goodness for Bob and Brad !
Thank you for this great info and help - and your daughter and doggo are adorable
Thank you for doing this. Lots of great info. I get some runners knee pain/patella tendonitis in my right knee occasionally. Recently I have been doing squats on a slant board, 3x15 reps twice a day. It seems to help a lot for me.
That pistol squat on the balance pad has been my goal for 6 months now, still not there but seeing this is motivating!
I went through the same things. I learn so much this year. Thanks for the tips, will add them to my strength workouts.
👍 Thanks. Really helpful. I did suffer from runner's knee before, not right now, but this will be very useful.
The way you described trying to activate your glutes while running spoke directly to me . I'm going to try doing exactly that on my next run!
Can't make the livestreams this week but wanted to say great video. I am not having any knee issues (touch wood) but have been doing preventative exercises similar to what you demonstrated here to try and keep them strong. I struggle with those pistol squats, I am slowly getting better. Handy tip concerning using stairs I will use that for sure.
This is *super* helpful. Thank you so much.
Thank you so much for this one! Very informative, very helpful, and overall an easy way of deconstructing and fixing a complex issue. Thanks kofuzi!!
Thank you sir.
It was not only helpful but encouraging too.
You are more than an Iron man for me.
Regards
Solid content. Mixing more of this stuff in with your gear reviews would be great.
Brilliant. Lots of awesome stuff here. When I first started road running about 2 years ago I had so many issues similar to this. I do a lot of the stuff you have mentioned to help. So I would have to agree. Yes very important to do stretch and balance work couple of times a week. Definitely do strength work for running too couple of times a week. It all helps with enjoying the run injury free and recover quicker from longer runs.
Thank you for posting this. I’m going through this right now. Trying foot/ankle strengthening as well as balance and hip/glute stuff. Keeping my fingers crossed. I was thinking about having someone do a gait analysis cause I don’t know what’s causing it.
Thank you, this has really helped me and so many others looking at the reviews… thank you for sharing this. 👍🏻
Thank you for sharing your insights regarding your injury recovery. These are very useful and will come in very handy. 👍 Btw, I really like your Mizuno shirt that you are wearing!
I also watched these guys video for my calf strain problems. Rest, Stretch and massaging was key to getting back to running.
Super informative. Always a great reminder to be intuitive and listen to the body (e.g. post run stretches). Not everyday/run is the same. Thank you!🙏
Mobility is good! I do at least 10 minutes of mobility before every run plus a strength for runners workout after. Thanks for the tips!
Great video thanks. Am doing some of the same and similar same exersizes to fix my knees seems to be working . Key is keeping it up!
This is helpful. Been experiencing knee pain, and hoping this fixes it. Thanks for the info in all your videos. The mermaid is awesome!
Love this video. I had runners knee about 2 years ago and did the same excercices, but not as thorough as you I think. Less squats, more resistance band. It did take about 2 months of up & downs...nice to see you recover so fast!
Another good warm up and leg strengthener is hopping on one leg, as simple as it may sound it’s pretty helpful
Dude I’ve been running for years and always had the same problems. At the end of the video you discuss activating your glutes and it’s honestly it’s an excellent technique. I appreciate you for sharing it as it’s always been very difficult for me to get mine involved with any run and just this simple trick has changed that. Thanks dude.
Thanks for the advice - bad case of runners knee after an 8hr trail race. Has been 6 weeks, I’ve been to my primary, had X-rays, seen an Orthopedist and been through 5 weeks of PT. Was feeling great until a short run last week, found your video and immediately related, pulled out my therogun on you advice, and wow what a difference. Why didn’t the professionals recommend that. Have been doing a lot of the other exercises to address left side muscle imbalance but was struggling with healing the patella femoral tendon. You ROCK!
Thanks man, great help.
I hadn’t heard the term “sleeping glutes” before. My tendinitis was making me downright sad, tough to remedy, really bothering me.
This was quite helpful.
watching this gives flashbacks, because as a young(er) buck i didnt listen to coaches as much about doing any of these. Definitely good repair amd recovery workouts!
Hi K, another non elite athlete here,
Thank you for this video, I recently started increasing my mileage also but I had a 15k on the 10th (SF Chocolate Run), on the Boston 9's and my knees really barked at me the next day (ouch), as a reference I ran 10 miles on Jan 1st on the Atreyu's and my strain was surprisingly minimal. All this makes me think that my strength and technique are not ready for a faster shoe like the Boston 9 so I'm going to stick to more cushion on my shoes for now and as I train for a half in march I'm worried that I won't be able to continue training for it.
Today I'm starting rehab similar to what you post here and will report back... cheers!
I’m dealing with knee stuff for a long time now and this video popped up. Super helpful and very encouraging. Thank you!!
Yes!!! Arguably my favorite YT runner giving me some confidence 🙏
Arguably?
This is GOLD! Thank you
Thanks for sharing your knowledge, great content
Thanks for watching!
This is very helpful thanks for sharing
Just in time, I believe I have ankle instability and currently having some issues with tendon soreness in the ankle area. I will incorporate your knee and glut activation for prevention, again great stuff...
These are really good. A couple of suggestions. On days when you don't feel you're moving so well, you can use a heavy book, bookbag, or water bottle/water gallon for a counter weight. This will make deep single leg squats A LOT easier, and will help you keep your heel on the ground for cossack squats (lateral lunge). Another thing you can do to increase the sense in your hips/glutes on the reverse lunge is to raise your knee thrust kinda like what you showed on the balance pad, but lift your knee much higher. You'll really feel your glutes on this. Less important for your knee I guess, but you'll really feel the progress in your glutes.
Thank you so much for this video, I had just started my running Journey early December and I felt energized and good until I developed sharp pain in my knee and I spent a lot of time googling it , after sometime, I’ve been able to identify the problem which is runner knee, I was really worried how I’m gonna go about it , your video really made this clear , I’ll continue to do my own research as well ,thanks for sharing your experience
Thank you for this, very helpful as I have recently run into this issue as well
hope you feel better soon
Michael, when you talked about your quads being ‘fried’ in marathons, I thought your form looked quad dominant. Whenever I feel my quads at the end of a run I focus on landing as far over my foot as I can to limit foot contact time and bring the glutes in more. It seems to work. I activate glutes by fixing pelvic tilt and getting my thigh/knee behind me. Watched Nate also.
Definitely solid information. You hit all the points a professional would have instructed you do. Regarding glute activation, it is exactly what you it sounds like. Scrunch those butt cheeks. Get them moving. Simple but complicated. You should also think about drawing from your core. You can overwork your glutes as well. You need to work the whole core and posterior chain. It all connects. Keep the posture and work the core and glutes so you aren’t pressuring your hip flexors.
Anyway, great stuff!! Also, nice to see your dog and daughter. Makes us weekend warrior types realize all this is possible within the framework of a family and other commitments.
Hey Mike! Throw the balance disk under single leg deadlifts every now and then too! Works your ankles differently then your balance pistol squats
Thank you for this video! I'm also struggling with right knee pain. I'll definitely implement your exercises into my strength routine. I'm also doing some patellar mobilizations which seems to be helping. I took a week off running but didn't work so I figured I need to start strengthening leg muscles. Thanks again!
Out of all I learned, I could not take my eye off your dog! So awesome! And very cute! Very camera friendly.
Not my dog, but he is a good boy
Thanks for posting this! I'm dealing with what I think is patellar tendonitis (sort of cropped up out of nowhere, but not entirely bc I have been pushing a bit harder after CIM). I'm also going to add rolling to the quads as a lot of resources are mentioning that if it's tight, it will also pull on the tendon. I know I have muscle imbalance (like measurable difference in quad circumference left to right) so I just have to double down on building up the janky leg.
It looks clear from your weakness in performing the PLYOMETRICS that you have an imbalance in the leg muscles, it shows how important it is to do power yoga & PLYOMETRICS 3+ times a week I usually wake up & do karate kicks that flow into a single leg squat touching my knee on my chest, so full crouch & up again this has been amazing at keeping leg muscle balanced if time is short. ;-).
pistol squat on the balance disk: STRONG!
Very good content and all around advice on glute activation for runners.
thanks!
Great video Kofuzi.
I can relate to the hip abductor tightness and my lower back also being tight.
This video just reinforced why I need to be more consistent in glute activation and strength exercises.
(My knees chat to me too.)
Activation of glute is like standing stationary and sort of thrust pelvis forward ever so slightly like air shagging. The pelvis opens up and rotates outwards. Try not to use quads. If you place your hands on your glutes you should feel it. That's the best way I can describe it. I was told it was my calf issues when I tore one and I was running with my calfs and not my glutes. Been doing a lot of what you talked about for 6 months now also before each run. I've added weights now to the routine.
Just awesome! You covered everything - presently suffering from runners knee. People on fb group/reddit said that I maybe having IT band syndrome but it looks like I am having runners knee. And burning sensation over and below knees. I am a midfoot runner too, and in spite of doing warmups and foam rolling, it seems now that I have done very poor activation of glutes. I am gonna focus on that and include your suggested routines. Also, pushing the hips on each step. Millions of thanks for these tips. :)
hope it helps. if not, consider seeing a PT
Super helpful video. Hoping the lessons learn here help my running form and allow me to move free throughout all the running in the police academy. Good stuff, and right in time too!
Happy running!
I had this issue too and I found through another video a similar solution (the massages) and it really works!! I couldn't run 5 minutes before I had knee pain and after a few weeks I'm running now 20 minutes with no pain. Also doing strengthening now and I'm finding my muscles to be looser and less massage required.
Great video!! I have the same problems!! Working in some of the same exercises now!
I hope they help
a lot of great information, I am doing some strengthening myself too , beside the heel walk and banded exercise, I must say i suffered for 7 month now of a different injury. Shin splint. I must say i only understood when i did physiotherapy. Dry needles was what truly change gamer, for me. I must say though. I was a bit surprised about you, not doing any foam rolling exercise....
Thanks for the video man! I'm struggling with the same injury, so this is great help
Suffering with this currently too, going to try some of your routines and see if I can get it under control! Great content
Hope you feel better and stronger soon
Great video, buddy. The big one for me was glute activation and actually switching mine on. As a triathlete of the glutes don’t work on swim, bike or run... you’re screwed 😂 and warms ups... must get better at warm ups...
Such helpful info. Thanks!
Glad it was helpful!
Glad you found a means to fix the issue. I also do the same but I also value a chiropractor and those who are highly skilled for these matters. They definitely have the means to get to the root cause and help provide further guidance. Hope for continued wellness and running!
The dog! Love it. Very inspiring content about strength/mobility/injury prevention. Thank you :)
dogs getting in the shot seems to be a theme across youtube
@@kofuzi thank you, 2020...?
Buddy!!! Love it when he makes an appearance.
oh my god. this is amazing. love it, thank you.
hope it works out for you
Right on time! Runner's knee knocked me out for several months and I have just started running again a few weeks ago. I have been very fearful of it flaring back up. I will definitely be adding this to my routine. As always, thank you!
What would you do/ recommend from your experience?
Thanks and love the dog!
Great stuff!
I've searched a few videos on this and even had some physio sessions (with small success), and you've compiled everything so well into this one video.
I'm very excited to try all of your suggestions out.
I've been putting up with what I think is Runner's Knee for over 2 years. My runs are painful, my walks are painful, but I just thought it was something I just had to 'push through'.
Thanks so much kofuzi :)
Woah, bro! No let your body be your guide. If there's some pain, back off for a bit. But of course it's understanding the difference between pain of something wrong and just fatigue or soreness.
Brilliant video very informative 👍
thanks!r
Glad you are feeling better! Usually if I get a case of runner’s knee, I just hammer the strength and it goes away pretty quickly. Especially strengthening that inner quad muscle and glutes. Also, trick with monster walks, put the band over the tops of your feet. You’ll get more glute med activation 👌🏻
What up Fam !!!!
@@ifonly1532 What up fam!
What is pretty quickly in your case? Struggling with a runner's knee right now.
I'm gonna try these. It's been a while since I've had runners knee and my knee has gotten better over time yet I can still feel some pain here and there. I hope these work cause I really miss running.
Very interesting. I have had the same issue across both my knees. First starting with my right knee, then moved to my left knee. I am doing very similar exercises to resolve the issue in my left knee. It hasn't stopped me from running (I work with a PT that keeps adjusting exercises as needed). Hopefully, I can get rid of the issue this spring. Glad to hear you are past it.
How are you
Good to hear you say you dont really understand what glute activation when running means...nor do I really and it isnt somethong that is explained very clearly in general
It’s ambiguous
thank you so much for this video
Thank you, Kofuzi! I've been battling runners knee off and on for almost 3 years! I got a slant board and when I do squats on it it does tend to help somewhat. But the way you broke this down was amazing! I'm implementing this today!
How is your knee feeling now?
@@TheChunks40 they feel great when I keep it up! Kofuzi got me going on a journey that lead me to KneesOverToesGuy on YT which has helped out so much!
Just found your channel. I just turned 48 and have been running since I was 15. Basically started in high school cross country. Despite never being a gifted runner I still got hooked on the runners high. Over the past 10 years or so my knee pain has gotten worse. For the longest time it was just my right knee affected. Over the past 3 months my left knee is now a problem to the point I am reduced from 40 to 50 mile weeks to just mostly walking. I run or jog until the pain starts up. I stop to walk, let the pain subside then jog again. Some days are better than others. I do 50 to 100 squats before I run. I am going to try the other exercises you outline. I believe I have some form of tendonitis in my knees from just thousands of miles over the years of running & the impact on hard pavement. It still blows my mind how there was a time when I practiced Taekwondo as a child and had so much flexibility doing all manners of kicks & getting into the splits even. After years of running I have far less flexibility than I did back then. I regret quitting martial arts. Anyhow thanks for your video. I'll try some of these other moves into my routine. Anything to avoid a doctor.
it might not be a bad idea to check in with a PT
Thanks for sharing your experience 🙏
It gave me a lot of hope finally finding someone who actually went through the process and healed their IT band syndrome! I'll be following your path!
Hoping for a speedy recovery
@@kofuzi Thanks!
Brilliant Video and informative . I just through 2 Hours of TH-cam videos that waffle on and after 10 minutes try and sell you a Book . you have loads of Positive Comments . I will try your Exercises . From a 68 year old Runner who does not want knee Surgery . Thanks .
As soft lockdown started last year march in my country(work from home started), my run mileage went up up 3 folds. I eventually suffered similar issue, although i narrowed down to IT band(was so worried if its runner knee).
Rollers and small massage ball helped me, beside some of the squats mentioned here. took me almost 2 months for the discomfort to fully go away.
I need to try the glutes exercises here
Great video Ko. I think this is going to help a lot of people. Thanks for posting 👍
Keep up on the hip strengthening activities(glute max and glute medius especially)! It will help save your knees plus help with your running power 😉.
Thanks Mike, some helpful stuff in there. How long does it take you to get through your exercise routine, and are you doing it everyday? I know you mentioned you had a couple of routines (e.g. Morning, evening, warm-up). Could you give us an idea of what you do for each and about how long it takes, and if they're every day? Thanks!!!
Nice demo of exercises and I face the same issue, was told to strengthen the leg but this is a very good routine, can you tell me how much reps or times you perform this before a 10k run and how much time you give yourself before the run.
this is a great video
hey kofuzi - thank you for the insight, knowing the vid is 3 years old - how long did it take you to recover from runners knee "being able to run pain free or be pain free" after a tough session... sorry for being 3 years late here!! did 4k km last year and obviously my weaknesses are showing up now - doing most of the stuff you showed just wondering what time line was like
BTW - love your content! keep it coming!
Great info! Thanks man. I need to do some of these... runner's knee has come back with a vengeance I'm afraid.
This video is treasure
I echo a few comments here. After increasing my mileage by 900 miles in 2020 I suffered similar knee pain. A physio gave me strengthening exercises, not dissimilar to what you have been doing. It was my right knee which my Garmin dynamics pod calculates a greater percentage ground contact time.
The incorporation of weighted squats and deadlifts helped fix my knee tracking issue too, but it was a slow process taking a couple months
it took me much longer than many of the other youtube videos I watched on the subject seemed to either imply or explicitly state
Plyometric exercises I found are very good for leg mobility as well.