Having struggled with runner's knee for a few years now, I can recommend another great exercise that my therapist gave me and that's been an absolute life-saver: from a natural standing position, keep your upper leg still, while you ''kick'' your heel back and up toward your bottom - switch from leg to leg and do 50 on both sides each day. It may sound strange, but the results are amazing and will show in less then a month. It took me from not being able to run a 5k due to the excruciating pain to being able to run a half marathon without much trouble.
@@heatherfell_oly Hi, Heather! :) I was specifically prescribed that for runner's knee. In my case, it feels like a thorn sticking into the inside of my left knee cap. A relic from my early heel-striking phase of running. You're right, and ''curious'' is a mild way of putting it. When my therapist prescribed it, I thought: ''How in the world is this supposed to help with runner's knee?'' But, I stuck with it and it helped immensely. I still do that exercise every day after training, whether I'm running or cycling.
I've had had problems with runners knee since I was a kid, and this is one of the exercises I do as a warm up for running, along with many in the video. I would guess it's to make sure that all parts of the leg are warmed up and ready so you don't compensate in a destructive way and end up with different problems. It was only when I started to do more comprehensive warm-ups that running stopped hurting.
@@Squid893 This exercise works exactly like a hamstring curl, there's no upper leg movement whatsoever. You shift just enough weight to one leg in order to give the other clearance enough to move, then kick your heel up to your bottom, the only motion being at the knee. In the meantime, I've discovered that if you're struggling with runner's knee, massaging just above the knee cap using a foam roller is also extremely helpful.
I used to have knee pain until I came across the first four exercises you demonstrate. They work. I now do them three times a week along with some calf strengthening exercises.
I’ve had it... a bit over a year ago... took some time off from running and went to physical therapy for a while... built up the surrounding and supporting muscles and in time I was back at it... it hurt like heck for awhile... but it gets better...
@@Wb0u1 the therapist usually had me do about 6 minutes warmup on the stationary bike. They would then do massage around the area including the IT band as well as stretching it out. Then I would use ankle weights and lay flat on my back and do gentle leg lifts. Switch to my sides and do leg lifts that way. And then on my stomach as well. Each time focusing on the bad leg. Progressively I’d do more sets and also use the leg press machine. They’d also have me using a cushion to stand on and balance as well as a bosu ball for lunges. There are lots of different exercises for strength and stabilizing muscles. Band exercises were also a part of it. I’d recommend you start by seeing a doctor/physical therapist before you do too much of anything. They will best help you get where you need to be. I am not any of those and don’t know your situation but I do hope you can get better soon!
Injured at the moment and loved this video. I am having hip pain, tendinopathy in glutes but do also have knee pain so I am hoping these exercises will help both issues.
I had this injury. Exercices you mention really helped me a lot. In recovery phase I was focusing on ,,running from glutes'' or ,,high hips'', (i hope you understand me ;-) ) an that was most crucial for me
Anyone else feel real nervous about doing wall squats against a mirror, or just me?😂 I may be a little paranoid, I’ve broken 3 6x4 mirrors over the years as a personal trainer(moving them)😢 great video, thanks!
Currently recovering from one with a series of exercises like yours and Physiotherapy. Focusing on Stability, core strength, high cadence and arm movement back and forth during running to prevent it from reappearing. One comment: I thought the runner’s knew refers to the ITBS (iliotibial band syndrome), which is what I had. Strong pain on the outer side of the knee as if it was the meniscus.
I leave all the work for my trainer, i just tell her my problems and she finds the solution, it works perfectly for me like trading bitcoins with an expert broker 👌
As far as poor alignment and exercises to fix it, I find when I'm tired towards the end of runs I hit the opposite ankle as I swing my leg forward more often. I take it that meant my legs are swinging in more as I get tired. Which muscles do I need to work on and which exercises work for that?
Glutes, hip abductors, and tfl. Squats, dead lift, single leg box step ups are good exercises. The focus should be on form instead of the amount of weight used. Make sure your knees are not collapsing inward and your hips stay level and square for single leg variations.
1:32 Banded Side Step 10+10 x2-3
2:12 Side Lying Clams 12-15 x2
3:09 Standing Hip Hitches 12 x2
4:20 Single Hip Bridge 8 x2-3
5:32 Isometric Contraction 10
6:04 Wall Squat 8 x3
7:18 Quad Stretch 30s+
8:07 Lounge Stretch 30s+
preciate it💯
Thanks!!!
Lunge for the last stretch, not lounge
Thanks!
Having struggled with runner's knee for a few years now, I can recommend another great exercise that my therapist gave me and that's been an absolute life-saver: from a natural standing position, keep your upper leg still, while you ''kick'' your heel back and up toward your bottom - switch from leg to leg and do 50 on both sides each day. It may sound strange, but the results are amazing and will show in less then a month. It took me from not being able to run a 5k due to the excruciating pain to being able to run a half marathon without much trouble.
Do you know why you were prescribed that? It sounds like a predominant hamstring exercise but curious as to its purpose.
@@heatherfell_oly Hi, Heather! :) I was specifically prescribed that for runner's knee. In my case, it feels like a thorn sticking into the inside of my left knee cap. A relic from my early heel-striking phase of running.
You're right, and ''curious'' is a mild way of putting it. When my therapist prescribed it, I thought: ''How in the world is this supposed to help with runner's knee?'' But, I stuck with it and it helped immensely. I still do that exercise every day after training, whether I'm running or cycling.
I've had had problems with runners knee since I was a kid, and this is one of the exercises I do as a warm up for running, along with many in the video. I would guess it's to make sure that all parts of the leg are warmed up and ready so you don't compensate in a destructive way and end up with different problems. It was only when I started to do more comprehensive warm-ups that running stopped hurting.
Hi! Wondering if you hinge your lower leg back, almost like hamstring curl or if you actually kick your lower leg back like a donkey kick? Thank you!
@@Squid893 This exercise works exactly like a hamstring curl, there's no upper leg movement whatsoever. You shift just enough weight to one leg in order to give the other clearance enough to move, then kick your heel up to your bottom, the only motion being at the knee.
In the meantime, I've discovered that if you're struggling with runner's knee, massaging just above the knee cap using a foam roller is also extremely helpful.
I used to have knee pain until I came across the first four exercises you demonstrate. They work. I now do them three times a week along with some calf strengthening exercises.
Have you ever suffered from runner's knee?
Suffering from it now haha.
Last summer
@@roninjames101 Same, we also share the same name haha
@@roninjames101 Hope it's feeling better soon!
Yaaa all the time 😆 going down stairs makes me knees crack so loud
I’ve had it... a bit over a year ago... took some time off from running and went to physical therapy for a while... built up the surrounding and supporting muscles and in time I was back at it... it hurt like heck for awhile... but it gets better...
How did you built the surrounding and supporting muscles up! What workouts should I be doing
@@Wb0u1 the therapist usually had me do about 6 minutes warmup on the stationary bike. They would then do massage around the area including the IT band as well as stretching it out. Then I would use ankle weights and lay flat on my back and do gentle leg lifts. Switch to my sides and do leg lifts that way. And then on my stomach as well. Each time focusing on the bad leg. Progressively I’d do more sets and also use the leg press machine. They’d also have me using a cushion to stand on and balance as well as a bosu ball for lunges. There are lots of different exercises for strength and stabilizing muscles. Band exercises were also a part of it. I’d recommend you start by seeing a doctor/physical therapist before you do too much of anything. They will best help you get where you need to be. I am not any of those and don’t know your situation but I do hope you can get better soon!
How much time did you took to get back to running?
I’ve been looking for videos like this to help me get more ideas for exercises! Thank you!
Injured at the moment and loved this video. I am having hip pain, tendinopathy in glutes but do also have knee pain so I am hoping these exercises will help both issues.
Suffering from pretty bad knee pain after a 10mi run and these exercises are doing wonders. Up/down the stairs without limping.
Really helpful, thank you. My knee pain has flared up recently so these exercises will hopefully help.
Great exercises. Thank you from Jakarta
Thank you very much❤❤❤
thank you so much for this clip !
I had this injury. Exercices you mention really helped me a lot. In recovery phase I was focusing on ,,running from glutes'' or ,,high hips'', (i hope you understand me ;-) ) an that was most crucial for me
How long before it resolved
Anyone else feel real nervous about doing wall squats against a mirror, or just me?😂 I may be a little paranoid, I’ve broken 3 6x4 mirrors over the years as a personal trainer(moving them)😢 great video, thanks!
Thank you.
You're welcome!
Currently recovering from one with a series of exercises like yours and Physiotherapy. Focusing on Stability, core strength, high cadence and arm movement back and forth during running to prevent it from reappearing. One comment: I thought the runner’s knew refers to the ITBS (iliotibial band syndrome), which is what I had. Strong pain on the outer side of the knee as if it was the meniscus.
I leave all the work for my trainer, i just tell her my problems and she finds the solution, it works perfectly for me like trading bitcoins with an expert broker 👌
@@tracymiller9664 Have you had any experience with a Broker?
@@jettmellor6558 Sure, why ask?
@@tracymiller9664 My broker isn't delivering anymore, i need a change of gameplan
@@jettmellor6558 **+=1=8=7=2=8=1=8=9=4=2=9**
heya what's called the thing at 3:55? thanks
great video like always......
Hi! On the Banded Side Step, where am I supposed to be feeling the burn? I pretty much just feel it on my calves. Is that good?
Have it at the minute stopping me from doing everything been at the doctors and physio , videos a great help 👍🏻
I’m in same position, it’s such a nightmare!
you saved my life
Do you recommend doing these exercises after a run or in the days between the runs?
As far as poor alignment and exercises to fix it, I find when I'm tired towards the end of runs I hit the opposite ankle as I swing my leg forward more often. I take it that meant my legs are swinging in more as I get tired. Which muscles do I need to work on and which exercises work for that?
Glutes, hip abductors, and tfl. Squats, dead lift, single leg box step ups are good exercises. The focus should be on form instead of the amount of weight used. Make sure your knees are not collapsing inward and your hips stay level and square for single leg variations.
Risky doing that excerciseball squat against the mirror. I was watching that bit like 😬😬😬😬
It almost made my knee feel better.
Are regular barbell squats okay as well? (thinking double whammy here)
And how are you liking the on-shoes?
My knees are bad
my knees hurt during the wall squat. Is that supposed to happen?
dccm
I really thought that runner's knee was the pain on the outside of the knee.
It is. I dont know why this video is called runners knee ( IT Band syndrome)
Hey, will you marry me?????