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Runner’s Knee Exercises: 10 Minute Knee Pain Routine [Ep32]

In this video, I’m going to show you three
quick exercises help you get overcome Runner’s Knee and return to running stronger than ever. Ok, so if you’re currently struggling with
knee pain when you run, the first thing I have to mention is that you need to get it
checked out. There are a number of different potential
causes for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to Patella
Tendinopathy and Meniscal Cartilage tears, just to name a few… You need to know what you’re dealing with
before you can effectively correct the problem! So in this video I want to share three simple
exercises with you, that will help with the most common causes of knee pain in runners. So let’s get into it! One common trait I see in runners who present
with classic runner’s knee – patellofemoral pain – or ITB syndrome is tightness in the
quads muscles of the front of the thigh. Tight quads can create imbalances around the
patella (the knee cap) and increase forces experienced by the patellofemoral joint of
the knee. This simple side-lying quads stretch is an
easy way to work on reducing this tightness. Lay on your side and slightly bend your bottom
leg to createa more stable base. From there reach back and grab the ankle of your top
leg and pull your foot towards your butt. Keep your core engaged and push your hips
forwards as you perform this stretch, so as to focus the stretch on the front of your
thigh, rather than simply arching your back. Once you can feel this stretch, keep your
thighs parallel and hold the position for 30 seconds 3 times each side. You’ve probably heard it before, but many
of us runners need to learn to use our butt muscles more! The glutes are so important not just as hip
extensors, but also in their role of providing hip stability. If a runner isn’t good at
stabilising their standing hip, the knee is usually the joint that pays the price. Before we move onto an exercise to practice
stability on weight bearing, this second exercise will help you engage those butt muscles more
effectively! To begin with, lay on your back with your
heels positioned close to your butt and your knees close together. With a resistance band placed around your
knees, push down through your heels and clench your butt as you raise your hips into a bridge
position. Once at the top of the bridge, pull your knees
apart against the resistance of the band. You should feel the muscles around the sides
and back of your hips working hard here! Hold that ‘knees apart’ position for a slow
count of 5 and repeat this for 10 repetitions. Do this once through to begin with, and over
time you can build to 2-3 sets each session. Before I show you the third of these exercises,
it’s important to point out that these are just three of a whole host of different exercises
that I might use to rehab runner’s knee. In reality any effective rehab programme has
exercises that progress over time to rebuild your body and address your individual weak
links. I’ll leave a link in the description to
the list free of knee rehab resources on the Kinetic Revolution website. Be sure to check that out – we’ve got so
much great free content on the site! We’ve even got a free download there for
you, so be sure to get your hands on that… So it’s all well and good working on quads
mobility and engagement of key muscle groups such as those glutes. But one vital piece
in the knee rehab puzzle is teaching your body to improve control of the knee dynamically
when standing on one leg, just as we would be when running. This simple exercise achieves just that. Standing on one leg on a raised platform,
first reach forwards with the swinging leg and touch your heel on the ground in front
of you, then slowly reach back and touch your toe on the ground behind you. This movement of once back and forth constitutes
one repetition. You should be aiming to perform 3 sets of
10 reps on each side. The key here is balance and control. You’ll
be working hard around the hip and ankle to provide stability for the knee. Many runners
will feel the knee drifting inwards towards the typical ‘knock-kneed’ position. We
want to avoid this! You may well find it helpful to perform this
exercise in front of a mirror to monitor the position of your knee throughout the movement. I hope you’ve found these exercises helpful.
Give them a go at home, and remember – if it hurts – stop! Good luck with your knee rehab. Don’t forget
to check out all the free resources on our website. The link is in the description! Speak to you soon

52 thoughts on “Runner’s Knee Exercises: 10 Minute Knee Pain Routine [Ep32]

  1. Your videos are great, to the point and clear. They've helped me a lot over the past year with my running, particularly my posture and breathing these past few months. Thank you!

  2. thank you, i hope these exercise will help me recover my knee, huhu. so worried 🙁
    this video also helps me to learn english. because alot of vocabulary that i dont know. thank you

  3. its been 2 years since i stopped running and the knee pain nas grounded me, i am confused as hell, my second love after my girlfriend was running and i loved it eachtime i pushed myself, now i am just a lazy man at home, i need help someone help me.

  4. this guy charges money, just like others they attract you to a help seeking path and at the end they have a subscription with money. anyway ill go to the hospital

  5. Going to try #3 and see if it helps. I've had runner's knee on the left side in particular so bad it felt like someone was attempting to pry off my kneecap with a screwdriver, so now I'm cautious about anything that feels wrong in there. Lately I've been having trouble with that knee during the rest of the day getting it to work right when I am walking or going down the stairs, and (once I get warmed up) I've also added some extra speed during my workouts over the last couple of weeks, so it might not be very happy about that. The right one doesn't seem to pester me as much but it never hurts (or actually sometimes it does hurt a bit while it's helping, whatever….) to strengthen that one as well.

  6. instead of showing off displaying your face try to show the figures of what u r talking about it will help ppl understanding u better!

  7. great video, but next time maybe you could put the camera even closer to your face, i think this was not close enough 😀

  8. Hi I'm 14 and am experiencing huge pain under my knee cap and in my ankle I have been to the doctor but they can't tell me what's wrong I've had this for over a year and it has got to the point that I can't run at all when i start to run my leg like wobbles and falls from underneath me due to pain. I don't know what to do I miss sports

  9. Am I the only one having a hard one balancing on the last exercise? Maybe I’m doing them too slowly.

  10. I couldn't really figure out from the video how often these exercises should be done? Is it every day? or every second day? Once a week? or what?

  11. Thank you. I appreciate that you offered two simple, effective, exercises that won't take too long rather then overwhelming us with a plethora of options.

  12. If i run a few times a week my knee gets sore . Like
    I start to limp when i run . Not
    Always but , Right knee
    Only .im 32 i just started running .

  13. Can you get in a little closer on the guys face please, I think I missed counting all the hairs on his face!

  14. WATCH NEXT – Learn how you can EASILY & QUICKLY improve knee stability:

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