I started running barefoot on grass, then in minimalist footwear. I was doing exercises to strengthen my posterior tibialis and intrinsic foot muscles and my pain went away. I started running Branca sandals too. That helped.
Everytime I bend my feet to my but I hear a sound like I break my bone a kind of snap sound:S
It is unbelievable; I have trained the whole winter (in the cold) for the summer season and now I ve got a runnersknee so I guess goodbye running season.
And on 3:28 you should keep your back straight. great video though
Thank you for touching on the Dancer aspect of this as I have to perform all sorts of "open and closed' chain type bends in both rotated and non rotated positions. I was wondering if you could direct me to something even more specific to the external rotation of the tibia related tracking issues. Many thanks
My right knee is not really in "pain" but it has felt very tired maybe swollen for over a year. It has not gotten much worse but has not gotten any better.It feels OK after I ride a bike.I have no sharp pain nor has my knee "given out" or "locked up".Does this sound like runners knee??Should I keep riding? Try different exercises??Or just sit down? THNX.
i was told not to do exercise where i bend my knee, like those squats. Lunges are the best, at least thats what doctors and physical therapists have said. Idk but im just saying
Man, every "help" video I watch concerning knee pain does everything BUT help. I'm bombarded with medical speak and terms for body parts I've never heard of. What the hell is the dude saying?
yeah...i went on bout 75 different websites and videos...and its says NOT to do squats...just to rest and lay off the knee...and it also says that runnners knee starts because of weak thigh muscles...I'm not bragging or anything, but my thigh muscles re hard as a rock...im really clueless on what started my runners knee...and im really clueless on how to cure it...I've played football for 6 years now...and for the pasted 4 i've had this problem...any sugestions?
Great point! With active chondromalacia you would refrain, but for the prevention they can help strengthen hip musculature that encourages proper knee mechanics.
one legged squats are nearly impossible with Chondromalacia, as the excess pressure increases the pain. maybe after you have fully recovered and feel no pain, you can step it up to one legged squats, but if your knees are hurting when bending with weight, bad idea.
The duration is fairly subjective, but in order to build endurance each exercise can be done 20 times (3 seconds a repetition) for a total of one minute. As strength increases the exercises can be increased to a count of 50 repetitions (2.5 minutes) three times a day.
The symptoms of runner's knee are similar to cartilage damage (osteochondritis dissecans: OCD) and pes anserinus bursitis. Have you been diagnosed by your doc? If runner's knee was the final diagnosis, then rest, 1-leg exercises in front of a mirror, and simple taping techniques can help. Send a message to this profile if you want details for Dr. Scott.
If you are not having pain at rest, then you can start with 15 for reps on each side, for three sets, every day you work on your legs. This is not a rule, but good starting place. Since the exercises focus on muscles that fatigue during a run, you will try to improve endurance. Increase weight, duration (side walk for 30 s - 1 min - 1 m 30 s), and stability (foam pads or bosu ball) of each exercise as tolerated.
I did my exercises/therapy some years ago, and it helped me a lot. I'm free pain now, But I remember that I was scared.
For all the people out here, you aren't alone. Pain will cease with proper therapy and medication for the inflammation. Keep with the normal exercises from your therapist and within a month you'll feel better. Ride (Stationary bicycle w/ the slow level) which is nice imo, 15 minutes daily, 5 days per week. The bike exercises make stronger the Vastus Medialis muscle.
It is unlikely we can isolate our VMO, but some preliminary research suggests doing leg extensions with a medicine squeezed between the knees. This contracts the ADductors, and provides a more stable support for the VMO which is partially inserted in the ADductors for some individuals. Terminal knee extensions with a theraband may also help (I think that exercise is in the video). However our presenters (Leon and Nick) disagree on the effectiveness. No good evidence for it, only opinion.
I am an 18 year old male in college. Last semester I was enrolled in Army ROTC and ran 3-4 miles every other day and did other strength training excercises as well for PT. I did not do much this winter and yesterday I went for my first jog to run the winter out of me. I made sure to stretch about as much as I normally do and was disappointed to have only been able to run 3/4 of a mile. The soles on my sneakers are shot and my legs swelled up an hour or so after running and continued to swell
all night. I went to the health center and they said I had "Runner's Knee." Right now I'm hobbling around up and down campus to get to my classes, and I'm concerned this will happen again when I try to jog again.
The more I try to remember my run the more I seem to remember the sides of my upper legs being very tight but I kept running because I figured it was just common fatigue- due to not excercising properly over winter. I suspect this might have been my illiotibial band tightened?
got this trained too hard fir soccer season and pushed thru the whole season with this pain
walkin up the stairs was painful but sinsce season ended its been getting better i heard u got to put some ice and rest it but if that doesnt work have to consult a doctor hopefully it gets better
i wish i saw this earlier on in my injury iv had this for mounths! almost a 6 mounths now and its only gotten worse. it hurts so damn bad im thinking of giving up running. i have chronic ITB syndrom and only recently been doing these works outs...how long does it take for your IT Band to get better from doing these workout. if somone know or kinda has a idea. pllzzzz send me a message
I had IT band and stopped running for 3 months with ice and hardcore stretching. It's completely gone. You just REALLY need to stop running, and then getting back into it slowly. Adding a mile each week.
so thats why my knee was killing me for the pass 2 weeks !! its not that arrow to the knee stuff :P anyways thanks im going to try this ^^
KingStivan 1 month ago
I used to be a great runner until I developed a major knee problem and I can’t run anymore, the problem started when I took an arrow to the knee. ;-)
MrBullfrog9876 2 months ago
1:53 IT Band does NOT insert on the head of fibula. It does not even come close to fibula. I am not even a doctor, and still I know it!
mamatalu 7 months ago
I started running barefoot on grass, then in minimalist footwear. I was doing exercises to strengthen my posterior tibialis and intrinsic foot muscles and my pain went away. I started running Branca sandals too. That helped.
BrancaRunning 7 months ago
Can having legs a little too wide cause, "runner's knee"?
illriginalized 7 months ago
Love your work, thank you very much. Good presentation and you look very professional.
cebreco 8 months ago
Everytime I bend my feet to my but I hear a sound like I break my bone a kind of snap sound:S
It is unbelievable; I have trained the whole winter (in the cold) for the summer season and now I ve got a runnersknee so I guess goodbye running season.
And on 3:28 you should keep your back straight. great video though
15IgorS 9 months ago
Thank you for touching on the Dancer aspect of this as I have to perform all sorts of "open and closed' chain type bends in both rotated and non rotated positions. I was wondering if you could direct me to something even more specific to the external rotation of the tibia related tracking issues. Many thanks
danamdkny 1 year ago
very well spoken, great vid
surplusscrap 1 year ago
i never have runner knee yet. but is it possible i can still get it? I am a long distance runners :S
FF2PM 1 year ago
My right knee is not really in "pain" but it has felt very tired maybe swollen for over a year. It has not gotten much worse but has not gotten any better.It feels OK after I ride a bike.I have no sharp pain nor has my knee "given out" or "locked up".Does this sound like runners knee??Should I keep riding? Try different exercises??Or just sit down? THNX.
dogpunch223 1 year ago
i was told not to do exercise where i bend my knee, like those squats. Lunges are the best, at least thats what doctors and physical therapists have said. Idk but im just saying
nkl8 1 year ago
Runners knee is a bitch, i mean it sometimes hurts while your sitting down! ima try some of these workouts. try and strengthen it. -___-
TheKaizer4 1 year ago
Man, every "help" video I watch concerning knee pain does everything BUT help. I'm bombarded with medical speak and terms for body parts I've never heard of. What the hell is the dude saying?
KINGofALLtheMERCIANS 1 year ago
yeah...i went on bout 75 different websites and videos...and its says NOT to do squats...just to rest and lay off the knee...and it also says that runnners knee starts because of weak thigh muscles...I'm not bragging or anything, but my thigh muscles re hard as a rock...im really clueless on what started my runners knee...and im really clueless on how to cure it...I've played football for 6 years now...and for the pasted 4 i've had this problem...any sugestions?
LCityIProductions 1 year ago
Great point! With active chondromalacia you would refrain, but for the prevention they can help strengthen hip musculature that encourages proper knee mechanics.
cloud9fitness 1 year ago
@cloud9fitness ?""""DDDDWA|
fionnith 1 year ago
one legged squats are nearly impossible with Chondromalacia, as the excess pressure increases the pain. maybe after you have fully recovered and feel no pain, you can step it up to one legged squats, but if your knees are hurting when bending with weight, bad idea.
livegunz 1 year ago
Chondromalacia patellae is the medical name
philfagan 1 year ago
Great excersises- how long of each per day?
M4Mari0 1 year ago
The duration is fairly subjective, but in order to build endurance each exercise can be done 20 times (3 seconds a repetition) for a total of one minute. As strength increases the exercises can be increased to a count of 50 repetitions (2.5 minutes) three times a day.
cloud9fitness 1 year ago
Comment removed
M4Mari0 1 year ago
Im a dancer and got runners knee 4 months ago. Ive done a lot of physio and these exercises and i still have it. I dont know waht to do.
Giantsbran1227 2 years ago 3
The symptoms of runner's knee are similar to cartilage damage (osteochondritis dissecans: OCD) and pes anserinus bursitis. Have you been diagnosed by your doc? If runner's knee was the final diagnosis, then rest, 1-leg exercises in front of a mirror, and simple taping techniques can help. Send a message to this profile if you want details for Dr. Scott.
cloud9fitness 2 years ago
@cloud9fitness Yes I have been diagnosed. I have not gotten an MRI though. Should I?
Also, I will email the doc, thank u!
Giantsbran1227 2 years ago
What's the intro song?
djcheff 2 years ago
How many reps of the exercises shown in the video need to be done? And, do I do these exercises everyday, or just until the knee pain is gone?
chloeodelette 2 years ago
If you are not having pain at rest, then you can start with 15 for reps on each side, for three sets, every day you work on your legs. This is not a rule, but good starting place. Since the exercises focus on muscles that fatigue during a run, you will try to improve endurance. Increase weight, duration (side walk for 30 s - 1 min - 1 m 30 s), and stability (foam pads or bosu ball) of each exercise as tolerated.
cloud9fitness 2 years ago
thanks alot for the vid
xDaRkJeDi79x 2 years ago
wow...ha i'm going to try this unless we have to do some ridiculous run up hill with some 200 pound log on our backs...
ninjapenguino101 2 years ago
I did my exercises/therapy some years ago, and it helped me a lot. I'm free pain now, But I remember that I was scared.
For all the people out here, you aren't alone. Pain will cease with proper therapy and medication for the inflammation. Keep with the normal exercises from your therapist and within a month you'll feel better. Ride (Stationary bicycle w/ the slow level) which is nice imo, 15 minutes daily, 5 days per week. The bike exercises make stronger the Vastus Medialis muscle.
xwishmasterx2 2 years ago 2
How can I strenghten my Vastus Medialis?
Help please!!!
ezemdi 2 years ago
It is unlikely we can isolate our VMO, but some preliminary research suggests doing leg extensions with a medicine squeezed between the knees. This contracts the ADductors, and provides a more stable support for the VMO which is partially inserted in the ADductors for some individuals. Terminal knee extensions with a theraband may also help (I think that exercise is in the video). However our presenters (Leon and Nick) disagree on the effectiveness. No good evidence for it, only opinion.
cloud9fitness 2 years ago
I am an 18 year old male in college. Last semester I was enrolled in Army ROTC and ran 3-4 miles every other day and did other strength training excercises as well for PT. I did not do much this winter and yesterday I went for my first jog to run the winter out of me. I made sure to stretch about as much as I normally do and was disappointed to have only been able to run 3/4 of a mile. The soles on my sneakers are shot and my legs swelled up an hour or so after running and continued to swell
dvanw1 2 years ago
all night. I went to the health center and they said I had "Runner's Knee." Right now I'm hobbling around up and down campus to get to my classes, and I'm concerned this will happen again when I try to jog again.
dvanw1 2 years ago
The more I try to remember my run the more I seem to remember the sides of my upper legs being very tight but I kept running because I figured it was just common fatigue- due to not excercising properly over winter. I suspect this might have been my illiotibial band tightened?
dvanw1 2 years ago
Are you female? check my last post.
xwishmasterx2 2 years ago
haha i feel you man...wait till you get in they won't listen to you and send to poor medical lol
ninjapenguino101 2 years ago
got this trained too hard fir soccer season and pushed thru the whole season with this pain
walkin up the stairs was painful but sinsce season ended its been getting better i heard u got to put some ice and rest it but if that doesnt work have to consult a doctor hopefully it gets better
loco215 3 years ago
What's the name of the song at the beginning?
xyzjob 3 years ago
Joe Beats - Someday
cloud9fitness 3 years ago
shit
i pretty much ran 5 miles for 3 days straight and i kinda pushed myself a little bit and a couple of hours after i got done running
my knee just started hurting like crazy.
i hope this doesnt continue or else i might not be able to join cross country
TexTK 3 years ago
how is your knee now?
Daniel1The1Polski 2 years ago
i have runners knee 3 months before cross counrty. if i can;t run i am going to be a hostil person
PanzerAce88mm 3 years ago
i have had runners knee for 9 years, and have not run in nine years
badgerattoadhall 3 years ago
i wish i saw this earlier on in my injury iv had this for mounths! almost a 6 mounths now and its only gotten worse. it hurts so damn bad im thinking of giving up running. i have chronic ITB syndrom and only recently been doing these works outs...how long does it take for your IT Band to get better from doing these workout. if somone know or kinda has a idea. pllzzzz send me a message
skruffy12runner 3 years ago
I had IT band and stopped running for 3 months with ice and hardcore stretching. It's completely gone. You just REALLY need to stop running, and then getting back into it slowly. Adding a mile each week.
alfieism 3 years ago
hehe
chelli2008 3 years ago
niceeee
akabpz 3 years ago
me 2
mydaddyisbald 3 years ago
mmm...
DOMINICpol190 3 years ago
@DOMINICpol190 possibly???
fionnith 1 year ago
ugg thank god theres a video about this,
this knee pain ruins my practice. thanks alot
Terence254 3 years ago
That was great. I've been injured for months and months and I'm glad a video on runners knee is finally available
severmine 4 years ago 3
I have it too.
VVizzKid 4 years ago