Phase 1 Wall sits 3 sets 30 seconds Twice a day Single Leg Wall sits 3 sets 30 seconds Twice a day Single Leg Wall squats 3 sets 30 seconds Twice a day Single Leg Wall squats with 10 lbs 3 sets 30 seconds Twice a day Phase 2 (3 sets 10 reps) 2-3 times a week Squat two cushions on chair Squat one cushion on chair Squat one cushion on chair with 10lbs Squat one cushion on chair with 15lbs Squat one cushion on chair with 20lbs Squat to chair with 20lbs Phase 3 (3 sets of 10 reps) 2-3 times a week Step Ups no weight Step Ups with 5 lbs Step Ups with 10bs Step Ups with 15bs Step Ups with 20 lbs Step Ups with 25 lbs Phase 4 (3 sets of 10 reps) 2-3 times a week Lunges with Body weight Lunges with 10lbs Lunges with 15lbs Lunges with 20bs Lunges with 25lbs Lunges with 30lbs Lunges with 35lbs Progress if pain is
Enjoyed the video. I’m at the point where I should start some plyometrics. The box jumps are probably a bit beyond me right now. Is there something that could be done to build up to them like jumping a single stair or anything more suitable?
Thank you so so much. Your podcasts have changed my running life. Someday can you do a video just like this with the recovery ladder but for shin splints? 🙏🙏
I’ve got Patellofemoral pain on left knee n IT band pain on right knee, it only gets worse after an hour run , up to 30 mins run is fine but I keep pushing until I can’t run 🏃♂️, I will try this n also other workout from your channel n let u know if it’s get better .
Hi Brodie, thank you very much for this helpful information. I am currently struggling with a runner’s knee. I have had it for 7-8 weeks and it happened during my marathon training. I didn’t make it to start line due to pain. I have started from the bottom of your rehab ladder but I need you to advise when I can move onto next exercise? Also how long do you think I will need and start running again? Kind regards.
@@kayjconsultant6283 sorry to hear. Glad you found the video helpful. Maybe a free injury chat is warranted? These questions are a bit nuanced calendly.com/runsmarter/injurychat
Sir I am so happy I found your channel after 2 years of being told I need to strengthen my VMO. I now know what I need to do (load tolerance) Also I have an important question… I have flare ups while doing nothing for no reason at all. How do I address these flair ups. They come for no reason at all, there was never a reasoning for the flairs. Thank you 🙏 great video
Hey Josh, thanks for the kind words. Pain is very multifaceted other triggers can be lack of sleep, stress, certain foods, sugar etc. I have done a fair few podcast eps diving deeper if you wish to investigate.
@@RunSmarterwithBrodieSharpe ohh I must certainly will be digging into more of your work. Everything you are preaching in these videos are the facts that are still poorly misunderstood. (I’ve done a lot of research after 3 PTs gave me the VMO protocol over the last 2 years) I know what I need to do to kick this pain for good. Increase PF load tolerance extremely slowly and reduce my inflammation. That’s the hard part tho I think this constantly inflamed state is inevitably preventing me from progressing. Do you have online PT?
Thanks. My issue is I’m working a second job of food delivery and my 1st I sit a lot. My pain inside of leg by knee with a sharper pain on the top when running. I’ll keep working on this hopefully it helps so I was thinking maybe also my problem might be in my glutes because I do sit down so much
So double leg wall sists were fine no pain and it returned to baseline today. Does this mean I can progress to single leg right away or do I wait a day. From what I understand from your 10 video series on rehab is that if pain is below 3/10 and symptoms return to baselin you progress, but do you progress next session or wait a session between? Thanks brodie would be great if you expand outside of Australia
Hey Josh, I saw you commented on my recent post but then when I searched for it it disappeared (maybe you deleted it?) I would progress if you abide my those rules but there are slight nuances which might require us to act differently. As always, happy to work with you online, I wouldn’t want to keep replying to these without much info and steer you in the wrong direction unintentionally
Great video. Amazingly well structured and delivered concisely. The video targets patellofemoral pain rehab, and I am sure same applies equally to medial meniscus pain. What additional or different advice would you give for medial meniscus pain? Thanks Brodie.
Context matters if you are looking for tailored advice. But generically speaking the exercises would be similar. I’d maybe add deadlifts and calf raises to strengthen behind the knee.
So Brody twice a day for any of the wall sit variations would be fine. Obviously the level I am at depends on symptoms. Once you get into barbell squats and above then you do 2-3 times a week?
Brody I went to a physio therapist he had me do partial reverse lunges, mini squats and wall sits similar to what you have on your video and that flared my knee up. What have you done with past patients that have a very irritable joint ? Was it just crabwalks till it calmed down enough?
It always tough trying to find someone’s starting point (trial and error is required). I’d suspect it was the lunges. Wait for things to settle and then restart with easier exercises. If you haven’t checked out my video series on rehabbing injuries I’d highly recommend it. You can find it in my playlists
@@RunSmarterwithBrodieSharpe Thanks Brodie found another podcast in which you went over all the exercises. Going to watch your video on percied pain levels on Spotify to make sure I stay within the right range. I'm confident from that and all the information I have consumed from you 10+ episodes of podcasts episodes and the 10 video series I can rehab this effectively. Will update on my progress in a few weeks. Realized now from the podcast on pain levels I am what you would call a 5-6 out of ten at baseline so will stay at lowest level wallsits and wait a few day and if improving will progress. The pain levels is probably my problem I thought that having to modify my sitting and stand up during work because of knee pain was a 3/10. Now I know that means it's very high up the pain level like a 5 or 6. So I follow what you mentioned for pfps at a 5 level which was for cardio options can probably do swimming and do double leg half way wallsits to stimulate the joint as you mentioned on Knee Pain From Running: How To Fix It Forever With Brodie Sharpe
Hi Brodie I just listened to your Podcast on Spotify for pfps called all things runners knee. Mine would be what you called very irratible day to day things like sitting too long could flair it up. So should I still do wall sits if it can get irritable during the day with just normal movements. Should I just do glute movements (crab walks) and see if that get me out of the irritable phase?
It’s really hard to give good effective advice without diving into the specifics. If symptoms are too much day to day then we look at gentle exercises, maybe taping to try to bring symptoms down before ramping up rehab. If you need further advise we can always discuss online physio options
Thanks for your video and specificity around strengthening for PFPS. I’m just wondering about pain specifics. I have no pain when doing the exercises in the morning (I’m up to single leg weighted wall sits/raises and step ups) but I get a bit of flair up of pain (3/10) in the afternoon. Is this a good/bad thing as I’m wanting it to stay settled for my short runs the following days that I’m starting to be able to do again. I know strengthening it is important to have more strength to run too, so is that flair up pain ok and something to be ok with for the bigger picture?
Thank you so much for this great video. I have noticed that when I flex my knee, there is crepitus and it seems like the patellar tendon is "moving". Is this weird movement of the tendon normal?
@@RunSmarterwithBrodieSharpe Yeah that makes sense. Is runner's knee the same as knee chondropathy. Is it related to bone edema and bone strain, cuz my MRI said I have grade 1 knee chondropathy along with bone edema and strain
Never heard of that term before. Perhaps it’s slightly different in your area but I have heard of chondromalacia which is a severe form of patellofemoral pain aka runners knee. It can have swelling (edema) present but the other bone findings is puzzling
@@RunSmarterwithBrodieSharpe Yeah I am from Greece so we probably call these things differently. Anyway, thank you so much for your response and your videos!
Thank you for the video! How come there is so much disagreement on impact of quads on runner's knee? Some say runner's knee is because quads are too tight and others say it's because they are too weak.
Phase 1 Wall sits 3 sets 30 seconds Twice a day
Single Leg Wall sits 3 sets 30 seconds Twice a day
Single Leg Wall squats 3 sets 30 seconds Twice a day
Single Leg Wall squats with 10 lbs 3 sets 30 seconds Twice a day
Phase 2 (3 sets 10 reps) 2-3 times a week
Squat two cushions on chair
Squat one cushion on chair
Squat one cushion on chair with 10lbs
Squat one cushion on chair with 15lbs
Squat one cushion on chair with 20lbs
Squat to chair with 20lbs
Phase 3 (3 sets of 10 reps) 2-3 times a week
Step Ups no weight
Step Ups with 5 lbs
Step Ups with 10bs
Step Ups with 15bs
Step Ups with 20 lbs
Step Ups with 25 lbs
Phase 4 (3 sets of 10 reps) 2-3 times a week
Lunges with Body weight
Lunges with 10lbs
Lunges with 15lbs
Lunges with 20bs
Lunges with 25lbs
Lunges with 30lbs
Lunges with 35lbs
Progress if pain is
your content is so amazing. all really well documented and no bs-advice and myths like "isolate your vmo by turning your leg to the side" etc :D
Thanks for the kind words!! Looking forward to hearing feedback from other videos too 😇😇
Great knee ladder.
Video of calf ladder would be even better. Thx a lot.
Planning on it! Thanks for watching
Thanks Brody doing the wall sits as well as later band walks to strengthen my glutes till I get into physio next week
Enjoyed the video. I’m at the point where I should start some plyometrics. The box jumps are probably a bit beyond me right now. Is there something that could be done to build up to them like jumping a single stair or anything more suitable?
Jump rope (skipping) in a systematic/progressive build up might be a good start.
Thanks Brodie. I’ll try skipping and see how that feels!
Thank you so so much. Your podcasts have changed my running life. Someday can you do a video just like this with the recovery ladder but for shin splints? 🙏🙏
Tha is for the kind words. I definitely will!
@@RunSmarterwithBrodieSharpe Yay!!!
I’ve got Patellofemoral pain on left knee n IT band pain on right knee, it only gets worse after an hour run , up to 30 mins run is fine but I keep pushing until I can’t run 🏃♂️, I will try this n also other workout from your channel n let u know if it’s get better .
Good luck! If you go to my playlists and watch my 10 video series on rehab it will help you immensely
Hi Brodie, thank you very much for this helpful information. I am currently struggling with a runner’s knee. I have had it for 7-8 weeks and it happened during my marathon training. I didn’t make it to start line due to pain. I have started from the bottom of your rehab ladder but I need you to advise when I can move onto next exercise? Also how long do you think I will need and start running again? Kind regards.
@@kayjconsultant6283 sorry to hear. Glad you found the video helpful. Maybe a free injury chat is warranted? These questions are a bit nuanced calendly.com/runsmarter/injurychat
Sir I am so happy I found your channel after 2 years of being told I need to strengthen my VMO. I now know what I need to do (load tolerance)
Also I have an important question… I have flare ups while doing nothing for no reason at all. How do I address these flair ups. They come for no reason at all, there was never a reasoning for the flairs. Thank you 🙏 great video
Are the flair ups setting me back? And should I get a cortisone shot and take NSAIDs in the short term to calm my inflammation?
Hey Josh, thanks for the kind words. Pain is very multifaceted other triggers can be lack of sleep, stress, certain foods, sugar etc. I have done a fair few podcast eps diving deeper if you wish to investigate.
@@RunSmarterwithBrodieSharpe ohh I must certainly will be digging into more of your work.
Everything you are preaching in these videos are the facts that are still poorly misunderstood. (I’ve done a lot of research after 3 PTs gave me the VMO protocol over the last 2 years)
I know what I need to do to kick this pain for good. Increase PF load tolerance extremely slowly and reduce my inflammation. That’s the hard part tho I think this constantly inflamed state is inevitably preventing me from progressing.
Do you have online PT?
Yeah I am an online therapist runsmarter.online/physiotherapy-services/
I have an injury chat set up. Where can I see the info?
Thanks. My issue is I’m working a second job of food delivery and my 1st I sit a lot. My pain inside of leg by knee with a sharper pain on the top when running.
I’ll keep working on this hopefully it helps so I was thinking maybe also my problem might be in my glutes because I do sit down so much
If you’ve had it for longer than 3 weeks it might be worth getting an assessment
So double leg wall sists were fine no pain and it returned to baseline today. Does this mean I can progress to single leg right away or do I wait a day. From what I understand from your 10 video series on rehab is that if pain is below 3/10 and symptoms return to baselin you progress, but do you progress next session or wait a session between?
Thanks brodie would be great if you expand outside of Australia
Hey Josh, I saw you commented on my recent post but then when I searched for it it disappeared (maybe you deleted it?)
I would progress if you abide my those rules but there are slight nuances which might require us to act differently.
As always, happy to work with you online, I wouldn’t want to keep replying to these without much info and steer you in the wrong direction unintentionally
Great video. Amazingly well structured and delivered concisely. The video targets patellofemoral pain rehab, and I am sure same applies equally to medial meniscus pain. What additional or different advice would you give for medial meniscus pain? Thanks Brodie.
Context matters if you are looking for tailored advice. But generically speaking the exercises would be similar. I’d maybe add deadlifts and calf raises to strengthen behind the knee.
So Brody twice a day for any of the wall sit variations would be fine. Obviously the level I am at depends on symptoms. Once you get into barbell squats and above then you do 2-3 times a week?
Correct. I have a playlist on overcoming running injuries which will help with these particulars if you’re interested
Brody I went to a physio therapist he had me do partial reverse lunges, mini squats and wall sits similar to what you have on your video and that flared my knee up. What have you done with past patients that have a very irritable joint ? Was it just crabwalks till it calmed down enough?
It always tough trying to find someone’s starting point (trial and error is required). I’d suspect it was the lunges.
Wait for things to settle and then restart with easier exercises.
If you haven’t checked out my video series on rehabbing injuries I’d highly recommend it. You can find it in my playlists
Just watched all ten@@RunSmarterwithBrodieSharpe
@@RunSmarterwithBrodieSharpe Thanks Brodie found another podcast in which you went over all the exercises. Going to watch your video on percied pain levels on Spotify to make sure I stay within the right range. I'm confident from that and all the information I have consumed from you 10+ episodes of podcasts episodes and the 10 video series I can rehab this effectively. Will update on my progress in a few weeks. Realized now from the podcast on pain levels I am what you would call a 5-6 out of ten at baseline so will stay at lowest level wallsits and wait a few day and if improving will progress.
The pain levels is probably my problem I thought that having to modify my sitting and stand up during work because of knee pain was a 3/10. Now I know that means it's very high up the pain level like a 5 or 6. So I follow what you mentioned for pfps at a 5 level which was for cardio options can probably do swimming and do double leg half way wallsits to stimulate the joint as you mentioned on
Knee Pain From Running: How To Fix It Forever With Brodie Sharpe
Hi Brodie I just listened to your Podcast on Spotify for pfps called all things runners knee. Mine would be what you called very irratible day to day things like sitting too long could flair it up. So should I still do wall sits if it can get irritable during the day with just normal movements. Should I just do glute movements (crab walks) and see if that get me out of the irritable phase?
It’s really hard to give good effective advice without diving into the specifics. If symptoms are too much day to day then we look at gentle exercises, maybe taping to try to bring symptoms down before ramping up rehab. If you need further advise we can always discuss online physio options
@@RunSmarterwithBrodieSharpe Thanks I would 100% but you only serve Australia and I am in Canada my insurance covers physio but only in Canada.
Thanks for your video and specificity around strengthening for PFPS. I’m just wondering about pain specifics. I have no pain when doing the exercises in the morning (I’m up to single leg weighted wall sits/raises and step ups) but I get a bit of flair up of pain (3/10) in the afternoon. Is this a good/bad thing as I’m wanting it to stay settled for my short runs the following days that I’m starting to be able to do again. I know strengthening it is important to have more strength to run too, so is that flair up pain ok and something to be ok with for the bigger picture?
Thanks for reaching out. If you watch my video series playlist on overcoming injury it should help with all your questions.
Invaluable thanks
Glad you think so Jason! Good luck with your rehab!
Thank you so much for this great video. I have noticed that when I flex my knee, there is crepitus and it seems like the patellar tendon is "moving". Is this weird movement of the tendon normal?
You’re welcome 😇 crepitus is normal. Hard to comment on the moving per se without actually witnessing it in person.
@@RunSmarterwithBrodieSharpe Yeah that makes sense. Is runner's knee the same as knee chondropathy. Is it related to bone edema and bone strain, cuz my MRI said I have grade 1 knee chondropathy along with bone edema and strain
Never heard of that term before. Perhaps it’s slightly different in your area but I have heard of chondromalacia which is a severe form of patellofemoral pain aka runners knee. It can have swelling (edema) present but the other bone findings is puzzling
@@RunSmarterwithBrodieSharpe Yeah I am from Greece so we probably call these things differently. Anyway, thank you so much for your response and your videos!
Can client with runners knee do running?? As Doctor suggested not to do
Definitely! But you need to follow certain guidelines. I have an injury rehab playlist on my channel page if you want to follow the protocol.
can i use this training after running or rest day?
After running would be best if symptoms allow 👏
Loving your recovery advice Brodie! How many times per week would you recommend working through the exercises?
You’re welcome Andrew. The lower levels on the ladder can be 2-3x per day. But higher up the ladder you can reduce the frequency to 2-3 times per week
@@RunSmarterwithBrodieSharpe Thank you for replying so promptly, I’ll be sure to follow that advice.
Thank you for the video! How come there is so much disagreement on impact of quads on runner's knee? Some say runner's knee is because quads are too tight and others say it's because they are too weak.