How I Fixed My Runner's Knee

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:

Some resources that helped me:

Thanks for watching! Leave a comment to let me know you stopped by!

Running footage shot on:
insta360 one r (paid link)

GoPro Hero 9 Black (paid link)

Disclosure: It's 2021, so I think we all know how affiliate links work at this point, but for regulatory compliance or affiliate program purposes, I must state that affiliate links do not increase cost to you, but:
I may earn commissions if you purchase items from Insta360 via my affiliate links.
"As an Amazon Associate I earn from qualifying purchases.”

Also, you do not need to use these links. You can also search for these same items in amazon or on any search engine/shopping site of your choice and buy/research them that way.
---

-------

subscriber count at time of upload: 67,030

end card music:
Jim Yosef - Checkered

[JJPToronto]

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.

[cameronsmith]

Bob and Brad (the best Physical Therapists on the internet) are absolute legends.

[DanRuns]

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!

[avenuePad]

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

[WWROABM]

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.

[atalk]

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!

[InTheLongRun]

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 👌🏻

[tednruth]

Glad you're on the mend! Thank goodness for Bob and Brad !

[pitchmeupscotty]

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!

[NSACREWSIN]

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.

[MsTaraSquad]

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!

[Dkang]

I came here for knee pain video and fell in love with your dog! Such a cutie patootie!

[christopherbrand]

The dog! Love it. Very inspiring content about strength/mobility/injury prevention. Thank you :)

[juansisniega]

Absolutely love running, its been 3 years since I’ve been able to run more than 2 miles. I am going to try all of the tips from this video and recommend if it works and how I went about this. Thanks for the video.

[jwildmand]

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!

[jochooi]

Thank you for the video.

Just to clarify -
Patellar tendonitis (tendon inflammation) = Jumper's knee
Patello-femoral syndrome (joint inflammation) = Runner's knee


Fortunately the exercises described would be helpful for both conditions (except patellar tendon massage would be for Jumper's knee).

[tage]

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. :)

[tritosac]

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.

[dsobotka]

Out of all I learned, I could not take my eye off your dog! So awesome! And very cute! Very camera friendly.

[darreledunbar]

pistol squat on the balance disk: STRONG!