Runner’s Knee Pain Exercises & Stretches – Ask Doctor Jo

Runner’s Knee Pain Exercises & Stretches – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and running
Kali. She’s taking a break right now because she’s got runners knee, and so
we’re going to show you some stretches and exercises for runner’s knee or
sometimes it’s called patellofemoral pain syndrome, or even chondromalacia. So
we’re going to start off with some stretches standing, then we’ll be down on
the ground and do some exercises, and then we’ll jump back up and do some
standing exercises at the end. So let’s get started. The first stretch is going to be a hamstring stretch. You can stretch your
hamstrings a whole bunch of different ways, but I like to do some standing up
ones, especially if you’re getting ready to stretch before doing some exercises
or something. You can use a chair, you can use a stool, or if you don’t have
anything you can just prop your heel out in front of you, but the most important
thing is keep your back straight when you’re bending forward. You want to bend
at your hips, so if I have a chair that I’m going to prop up and stretch on, make
sure you have enough balance so you don’t fall over, but if you need
something to hold on to, make sure it’s close by. If you want a whole lot of
balance, again you might want to just do the ones here, but this is going to get
you a little bit more stretch without having to bend as much keep your back
nice and straight keep your hips forward and bend at your hips. So if I’m here
holding this stretch, I get more of a stretch in my hamstrings right here, but
if I curl my back and come down, I’m just getting the same stretch because those
hamstrings attach back here, by moving those hips forwards, you get even
more of a stretch, so you want to hold this stretch for about 30 seconds. If you
pull your toes up towards you, that will kind of get those calf muscles as well,
and then you can get extra stretch all the way through your leg. You can try and
keep that back fairly straight, you can put your hands on your thigh or your
quad, just make sure you’re not pushing down hard, just for a little bit of
balance. Come back up shake it out a little bit. Even if you just have one
side that’s injured, I usualy say stretch both sides because you want to keep them
even, the other side probably has some over
compensation going on, so is probably overused more than it should be, so it
probably needs some stretching as well. So I like to alternate back and forth to
give each side of a break, but if not just take about a 10 second break, come
back up, and stretch again. So you do 30 seconds 3 times on each side. The next
one is going to be a quad stretch for the front. You can again do this standing,
you can do it lying down on your stomach, or on your side. The big thing about the
quad stretch is the top part of your thigh, you want to keep it straight down.
Some people will take their legs and stretch like this,
this really isn’t stretching your quad or your thighs. You have to keep that
leg downwards to get that stretch because it attaches up here. If it’s bent,
it’s not really getting a stretch, and if you kick it back just a little bit,
you’ll get even more of a stretch, but again try and keep your upper body
straight because if I do this, again I got a little bit here, so I’m not really
stretching it out. So keep your upper body nice and upright. Grab that heel and
pull back towards. Again holding for 30 seconds, switch sides doing both sides
3 on each side. Now some people have said, well I’m not flexible enough to grab my
ankle. That’s ok if you’re not, take a little belt put it around your ankle
and pull it up that way, or use the chair to get your foot there, and then you can
come down and stretch that way a little bit. So there’s some ways you can compensate,
and I have a quad stretching video if you want to check that one out as well.
So again 30 seconds 3 times on each side. The next stretch is going to be for the
IT band. This is really really big in runner’s knee. Those IT bands on the side
can have lots of problems for runners because they get really tight,
and they start up here and they come all the way down and cross the knee, so they
can cause hip problems, they can cause many problems, but they can cause just a
lot of problems in general. And a lot of times if it is tight,
it will pull that knee cap over giving you that runner’s knee kind of pain and
then that knee cap isn’t tracking properly, so a great way to stretch the
IT band standing up, again you can do this when lying down as well. Take the
side you want to stretch, I’m going to start on this side because you want
something to hold on to a nice sturdy chair, you can do it against the wall, but
you want the side you want to stretch should be closest to the wall or the
chair, put the foot behind you behind the other foot crossing it over, and then
take that hip and push it over towards the wall or the chair. So you should feel
a stretch right through there. Some people don’t feel a big stretch
like this, so you can change the way you place your foot which will help stretch
a little more. Some people get more of a stretch as they go back a little bit
more, and some people get more of a stretch as they come over a little bit
more, so this might be a lot if you’re really tight and haven’t stretched in a
while, just make sure your knees are not going to straight over, you know, over your
toes, that you’re kind of going down so you’re not irritating something else
while you stretch. So again taking that foot, crossing it, pushing it over, holding
for 30 seconds doing that three times. You can switch back and forth, to give each
side a break. Let’s go down on the floor and do some exercises. Well okay, so now
let’s do our exercises lying down. Go ahead and roll on to your side, with the side that you want to exercise up on top. For this one, you want to straighten
out your leg, you want to keep your hips perpendicular to the floor, so not rolled
forward, not rolled back. Really concentrate on keeping them up and down. Pull your
toes up towards you, and point your toes downwards. So when you lift up, you’re
going to lead with your heel and you’re going to go slightly backwards because
you want this to be in a straight line, so you’re not coming up this way, which is
what people tend to want to do, you’re going to come up and back. So lots of
things to remember. Hips perpendicular, heel leading going
back, keeping that leg straight as you can. So nice and controlled, coming up
and slowly back down. You can start off are off again with just 10 to 15 of these. Make sure
you’re relaxing your head so you’re not stressing your neck, and then working
your way up. If you get to 20-25 and that’s easy, then you can add a small ankle
weight to your foot, but again make sure, perpendicular, heel up and back. Make sure
you’re doing both sides again. After you do that, you’re going to pull both knees
up and just place one on top of each other. Put your feet together as well and
then you’re going to do a clamshell motion. Same thing with the clam shells,
you want those hips to be perpendicular to the floor. Lots of times with this one,
people want to roll their hips back when they come up, but then you’re not working
those muscle you’re just using that roll to bring the knee up, so keeping it
straight here and just lifting that top knee, but keep your feet together. So
you’re just opening up like a clamshell, it doesn’t have to be high, people tend
to want to go high, but then again they roll their hips, so keeping those hips
there and just lifting that knee up off the other one. Again just starting off
with 10 to 15 if 20-25 to come really easy, you can put a band around your
thighs or you can just put a little ankle weight around the top side and
then do those with some weights. After you do those, then you’re going to roll
onto your back, put your leg straight out, keep that leg locked out, keep that knee
as straight as you can, pull your toes up. I like to have the other side bent just
to take some pressure off of your lower back. Some people keep it straight
that’s fine, and then just lift it up about even to
the other side. So you don’t want to kick that leg up high, you just want to keep
it about there and then slowly come back down. So same thing just working
10-15. If they get really easy when you get higher, then you can put a little
ankle weight around your ankle and then go from there. And then the last one lying
down is then rolling over onto your stomach. So the big one here is again
keeping your legs straight and not rolling your hip when you come up with
that leg. So pull your toes up, keep everything locked out. If the knee bends
a little bit that’s ok, but you want to try to keep it straight and you don’t
have to kick high, so it’s just a little kick right there, and then slowly coming
back down. So if you try to kick high, people tend to roll with your hip, so
again just a little kick and then nice and slow coming back down. So same thing
with those starting off with 10 to 15. If they get super easy the you can add ankle weights. So these final exercises standing up are a little bit
harder, so you might not want to do these the first couple times, you might want to
master the ones that are down on the ground or on the floor, that are a little
more doable when you’re having a lot of pain. This is after you’ve really gotten
rid of that pain, you’re really starting to get that strengthening back. So the
next one is going to be squats with a ball squeeze, and what the ball squeeze
does is it helps activate that VMO, that inner quad, inner thigh muscle, and that
has a lot to do with the tracking of that kneecap or patella as well because
this is the one that pulls it back into place. So if it’s weak, or not working
properly, then that kneecap or that patella tends to go over to the side and
not track properly, and sometimes you’ll feel popping and clicking or grinding,
and that’s just because it’s not going smoothly up and down that muscle’s weak,
and so it’s going over to the side. So take a ball, it doesn’t have to be a
basketball, it can be anything just so you have something in between your knees
and you’re squeezing it. The key is to do the squeeze the whole time, so if you
feel like the ball is dropping, you’re probably really not squeezing that much.
With a squat if you need to hold on to something, make sure you’ve got a chair
or something sturdy to hold on to. If your balance is a little off, maybe put the chair behind you so if you start to squat and you can’t get back up,
you can just sit down in a chair. Squeezing in, making sure that those
muscles are engaged, and then sticking your booty back as you go down so your
knees aren’t going in front of your toes. So it’s not this motion, those knees go
way in front of my toes, it’s going back and squeezing at the same time. Try and
keep your back straight, get those hips back, bring the chest forward just a
little bit to keep you balanced, and try and keep your weight equal on your feet, so
not all the way back on the heels, not all the way on your toes. Your heels should
never come up, toes should never come up, squeezing down, and coming back up. So
probably just starting off with five or ten of these depending on how tired you
get, or if you’re still having a little bit of pain. The last exercise is
going to be with steps, so this last exercise make sure you don’t have a big
step until you’re ready to work on that. So if you need to just have like a curb
or something that’s only two inches or so, start off with that and then you can
start working your way higher. Also if you have some steps at home that’s
really nice cause there’s usually a rail that you can hold on to for balance
because again you want to have correct technique, so if you have to hold on a
little bit to have the good technique, that’s fine. This is going to be a
sidestep up. With the sidestep ups, you want to make sure you’re coming down and
back just a little bit when you step back down. For me I like to tell people
just to leave the foot up on the step, so if I want to work my left leg, my left
foot stays up on that step the whole time. You don’t have to come back up and
down if you don’t want to, but the key is to go controlled and slow. If you go slow
that makes those muscles work, so I always tell people do the count of three
going up and do a count of three going down. So it’s going to be one two three,
and then watch my foot coming down is going down and back one two three. And
the reason I like to do that is because sometimes if you come straight down, see
how that knee goes way in front of those toes? Again you don’t want that
because that puts a lot of pressure on the knee, so if you step back just a
little bit, that takes that pressure off of the knee. So again back down 1 2 3 up 1 2 3
down 1 2 3. So if you’re just coming up and coming back down, you’re just using
momentum and you’re not really using those muscles. If you get to that and you
can master that and do 15 or 20 with no problems, no wiggling, if you have steps
that have to like this then you can come up to the other one so you’re getting
more of a wider step, and you’re having to go higher as well. So same thing 1 2 3.
If you need to touch a little bit for balance, that’s fine, and then down 1 2 3.
So again you might want to start off with just a little bit of those, and work your way up
from there. So there you have it, those are your stretches and exercises for
runner’s knee. You feel better now? If you have any questions, leave them in the comments
section. Don’t forget to support us on Patreon by clicking here, and don’t forget
to subscribe to our channel by clicking down here. And remember be safe, have fun,
and I hope you feel better soon.

21 Replies to “Runner’s Knee Pain Exercises & Stretches – Ask Doctor Jo”

  1. I have tried a lot of exercises as well. But there is no permanent relief? How long does it take to cure three neck disc bulge pain?

  2. This is a very well presented video. The exercises are explained clearly in order to perform them in perfect form as well as incorrect form. Her delivery is relaxed and friendly, with a little humor thrown in. I highly recommend watching this because you want to do these exercises correctly in order to heal. Thank you for your knowledge and presentation.

  3. Hi doc, am experiencing a quick sharp pain in my knee when I walk I took MRI but the report said I had a normal knee even though I experienced a popping sound before I start to experience this pains in my left knee , please what could be the reason for this since the MRI said I have a normal knee

  4. Thanks for making this video!! I sprained my knee a couple weeks ago. Doc gave me a printout, but it's easier to imitate when you see someone else doing some stretches. I'm just counting this as a small setback on my health-gain/weight-loss journey!

  5. Hi, when I do the ball exercise and the stair exercise, my knees click really bad. I did the exercises as you said. Should I still be doing those exercises? Thanks.

  6. Doc jo… I hv been lovin how u tk out time and reply to everyone comment… Its gr8..!…
    Also i have been having confusion whether i have runner knee or jumper…
    Whenevr i walk down the stairs… Its really weird.. But there is no pain.. But thers a click or some sort of rubin… Around the bony part below the knee.. Sometimes its really hard for me to get up on my knees aftrr sitting for a bit… Like 5-10 mins….
    Also i feel like falling sometime by a weird click in knee… During walks…
    Thanks for tkin out time..! Wanna make it short but…

  7. Mam i have been doing gyming from past 1 and 1/2 months and from past 2.5 weeks my knees have been hurting. What are the required steps that i need to follow to overcome it. Please help.

  8. Thank you so much! I saw these exercises in other videos, but none explained how to do them right, so they never actually helped me.

  9. Hi, can you tell me some of the machines that should be avoided at the gym for people with runners knee? Is the leg extension ok? Torso twist? Etc..

    In addition, some machines that are ok (i.e seated hip extension)?

    Thanks in advance

  10. so in the third exercise – assuming my right leg in back and left is in the front .my back leg hurts, is this something to be concerned about? I recently took up jogging and my leg hurts when I jump and my knees hurt when I jogged or stretched.
    I am concerned about the pain because I am jogging for 2 weeks and the knee pain showed up 2 days ago.

  11. I am 23 years old, use to run 5 miles everyday. After a month knee started popping. The popping is being fixed by these exercises THANKS 😊. Other problem i feel little grating in kneecap (leg straight plus flexed). Is it cartilage damage?

  12. Hi doc.
    I have crepitis sound on my right knee and now I hear it mild on my left knee as well when I sit and stand up but I do not have pain . What could it be? What do I do? I am 30 yrs

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