HI, thank you so much for this video!! I was dealing with a very painful runners knee (right knee), your videos have really helped me out. I have gone from feeling pain laying down, sitting, walking, anything I did really. After following along in your videos I have virtually no pain and I can run again!!! THANK YOU!!! THANK YOU!!!
So, when I keep my legs straight on the exercise on 8:24, I'm really feeling my thigh and behind the knee muscles stretching. Is the point of this exercise to stretch that, or is it to work out the waist area. If so, should I bend my knees so that the focus is on working out that waist? This is under the exercise section, not the stretching section, which is why I'm asking this question.
This is an exercise for the quads and hip flexors on the front of the leg. If your hamstrings and calf muscles are tight, it might be felt behind the knee when the leg is raised with the knee straight.
@@AskDoctorJo Since the point of this exercise is to exercise the quads and hip flexors, should I bend my knees, since the point of this exercise is not to stretch behind the knee?
@@fixer2508 It's fine to feel a stretch while doing the exercise unless it's preventing being able to do the exercise. It can be done with the knee bent, but it will slightly change the exercise.
For a few months I thought I was never going to go down stairs again, but just after the first few exercises I could feel myself regaining my balance. Thank you!!
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.
The IT band stretch is hard for me. I cant get it to stretch. I keep reposition so that i feel a stretch in my leg but all i feel is the side of the stomach stretching.
Thank you! I've been out running more than ever recently and typically do HIIT with weights so running is totally different on my body! Huge help, blessings to you and your baby!!
Dr Jo, you deserve the world. I've been suffering with knee pain that's most likely connected to runner's knee and after doing these exercises my knees already feel a bit better. The only thing I'm worried about is when I do the step ups my knees tend to kind of click and crack and it doesn't hurt but it just doesn't feel right.
Hi, I’ve had runners knee for 3 years going on 4 and I did get it checked one time and they doctors never called me back or told me anything about it. I then went to get it checked again cause it got worse and they did a x-ray and that was it. Just about 4 months ago it came back even worse and the fact I was doing cheer did not help. I made another appointment and they did another X-ray and that’s when I found out I had runners knee and I got sent to physical therapy. I did this for about 2 months and now they told me that I got stronger in my core and legs which I was really proud of because that’s the whole point I was sent there. Then it ended. It has barely been a week and the pain is back. I still do my little workout they gave me. And I don’t know what to do I wish I would just go away because it restricts me from doing anything. I do wear shoe inserts because I have flat feet and they also told me it can be the cause to my knee. If you have any advice can you please help. Do you think I should call my doctor again so we can restart the physical therapy process again? Sorry if this is long😄😔
i have had severe knee pain for almost 1 month so far after a run (hadn't trained for a while!) and it wouldn't go away no matter what. i must say I tried your exercises and on day 2 after the exercises it was the first day I woke up without pain :) will keep doing them thanks and congrats on ur great work ! (subscribed :) )
Same here. Thought contact sports were done for me (43 currently). Literally just one run through these exercises and my knee feels nearly complete relaxed. Looks like I've got a few more years left :)
Thank you Doctor jo ^^. been jogging for a short time, but feeling a little bit of pain in the knee cap area. Haven't done many stretch exercises. Only done hamstring stretch (2:46), achillis tendon, touch toes, and make left and right circles with knee while standing. Doing the stretch exercises you mentioned in this video....could not do the lie down exercises yet, but feel relief. no pain now. ^^
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.
This channel has healed my tennis elbow AND runner's knee. Thank you Dr. Jo!!! For tennis elbow, the thing that worked for me, and was missing from the advice I received fro the two futile years trying to heal it, was that stretching your hand downwards you need to have your hand forming a loose fist, that really hit me to the right spot. Of course warm it up and massage it first in the way that Jo showed. Doing the stretches shown here along with strengthening my thigh muscles and having a small break from running, healed my runner's knee.
Brother I am also suffering from runner's knee from last 4 days and i am dying of pain pls tell me some efficient tips that work faster because I have my physical test after 1 month for my airforce. Pls help me and tell me some tips that will heal my runner's knee.
@@AnshuSingh-we2xg Take a break from running and ride a bicycle which strengthens your thigh muscles and do all the stretches shown here. That worked for me. There was tighntess and muscle inbalance around the knee.
Hey Dr. I'm 23yrs old I started doing gym by myself like running squatting n skipping 2years ago. After pregnancy I gained too much weight so wanted to loose that. I had this knee pain from last 2years doc did x-ray n some said my knee is perfect but I have pain in my knee all day. Like walking , gng upstairs make it worse, sitting for longer tym, folding my knees. My last doctor said it's "just pfps" syndrome I'm mean I keep crying coz it's too early to suffer from pain like this. I feel useless. I have a life to go n a baby to look after please tell me what I'm up to. My last doctor suggested me to go for cycling n I did but my knee started paining really bad. N the thing which make me really sad is it's in my both knee I can't see myself gng through this condition. Plz suggest me something so I can overcome from this problem.
I am going to a military college and i have got runners knee about 3 weeks ago .I was very worried that what if i could'nt run there because there is a lot of training there,but then i found this video and now after my first trial i feel like now i can run a lot more better than before , I will do it daily for 1 month hope i recover soon....🥰🥰🥰🥰
Same here. Going to flight school and got runners knee the 2nd week. It’s frustrating because I run frequently and I haven’t gotten an injury like this in 4 years. But I keep on forgetting that stretching and maintenance is just as important as the run itself. I got my fitness test in just over a week and I’m trying to straighten myself before then
I have tried this for 2 weeks, three times a week and my knee pain is gone! I'm back on the soccer team again. Thank you very much doctor. I am recommending this video and this channel to everyone❤❤
Awesome. I started to get runners knee about a month ago. I had a 5K scheduled on the 18th this month but I pulled out for the time being. I did the first two stretches when I saw your video about a week ago and boy where those areas very tight. I've been holding for 15 seconds for now until I get more used to stretching, but I can feel the difference walking now but taking my time so I can participate for a 10K February of 2025.
Thank you for sharing those exercises for free, you sound like a nice and modest person :) For 10 years I have a problem (never really went to a Dr) when I do some trips, after 1-2 hours of walking I can't walk down especially (up is easier), and after 2-4 hours sometimes I can't step on the right foot anymore due to pain on the side of the knee. I hope it'll help me to solve my problem.
Thank you so much after 2 days I can start feeling the difference. I walk about 10 miles at work everyday and my knees are really taking their toll. Can you recommend if I should do this once a day or twice etc? Ty
Many thanks Dr. Jo. Been there and done all of these stretches and exercises (still do) to get rid of runners’ knee. I was looking for resources for a friend who’s suffering from it right now. Your video puts it all together pretty neatly.
Sir how's your friend now, I hope he is doing good. Sir can you please tell me some tips that your friend followed and that helped him in curing runner's knee. Pls sir suggest me some best tips because I am dying of pain also I am not able to sleep from last 4 days properly. Please help me sir.
Dr. Jo, thank you for all your clips and advice. I have been following you from Thailand and my problems improve thanks to you! Please come to Thailand and I will take you on a tour of Thai street food!!!
Hi doc, obviously I’m taking a break from running, but is it okay to walk 8-10K per day (9’30” per km pace) while I still have knee pain? And how long should completely recovery take after doing these stretches and exercises everyday?
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!
I hurt my knees doing sissy squats and leg presses . One day it felt like crushing... I ended up with runners knee, jumpers knee, and pes anserine tendonitis... could it be a mechanical problem, given that my knees are not aligned with the tibias? They are clearly inward, as a physical therapist told me when I was a child. Wish I could find someone who could teach me how to train safely...
Thanks. I keep having pain in right ankle due to osteoarthritis in right knee. the upper muscle of shin bone gets cramped a lot and am unable to walk. Pl suggest a solution.
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...
Thanks, and you're welcome :-) It sounds more like Runner's knee (Patellofemoral pain syndrome) to me. The clicking is often when the kneecap is not tracking properly, so it kind of bumps around in the groove of the knee joint. I don't know for sure since I can't evaluate you, but that would be my best guess.
I am 14 years old and I have a badminton tournament tomorrow. I have been suffering from knee pain about 3 to 4 weeks. I feel completely fine when i am laying down or sitting on a chair but when i walk or try to run my knee extremely hurts. It started when i played football after the lockdown. In the lockdown i did not do any exercises at all. After playing football my knee hurted like crazy. But after doing the exercise as you shown i feel less pain. But it is not completely gone. I still cant walk or run that good.
Hello Doctor Jo, I was diagnosed with runners knee but most of my pain is near the meniscus area. It hurts a lot when I do the quad stretches. Is that normal? Should I keep doing them? Thanks!
Exactly the same problem I am suffering from. Can you tell me how's your knee know does it pain now. If not pls tell me some tips that you followed that help you in curing your runner's knee pls help me I am dying of pain.
@@AnshuSingh-we2xg If you are dying of pain I highly recommend you consult a physical therapist ASAP. For me the pain was sharp but not too bad. What helped me the most is stretches and strengthening my glutes, as well as biking more and sitting less. I also got a more comfortable chair
I'm sure it's itb band issues I have. Started in my hip, then I realised it was in my knee, then it was sciatica. I never use to warm up or down and it caught up with me. I'll be sure to start doing these religiously.
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
Hi doctor, first i wanna thank you for your hard work you helped me a lot throughout the years, after a long break i started working out again, after a few days i got runner's knee, i did the exercises i felt better every day,after a week i felt good no knee pain, but when i tried to get back to working out, the pain came back immediately after my first attempt, i'm feeling like i won't be able to workout again,is this normal? is runner's knee take a lot of time to completely heal? Hope you answer❤
You're welcome. I'm glad some of my videos have helped. Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different, but depending on exactly what is going on, it can often take a little longer than that to heal, and it's important to slowly progress back into a workout program.
Hi Dr. Jo! I am experiencing runners pain and going through these stretches/exercises daily, sometimes once in the morning and again at night. Is this too much? How many times a week should I be doing these?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
@@UCFTyler Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. They might be beneficial at a later point when progressing therapy, but probably not at the beginning.
Hi, I currently have runners knee it’s been 10 months now. I didn’t know I had to go through stretches. Sorry for being ignorant. Will I ever be able to run again ??! 😢 I started stretching and focusing on y knees and hips for a month now
I get “skater’s knee” when I push myself too hard, don’t have recovery time, and lace up too soon. 😁 Thanks for the stepup exercises and instruction! Off to workout.
It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html
I play football daily, sometimes on alternate day. but since 5 days after playing for 15 mins my both knees start paining while sprinting in the game! But it stops paining as soon as I stop running. It has never happened me before . I am 21. is this a RUNNER'S KNEE ??
Hi. I was diagnosed with patella tendinitis, which is also known as runners knee. The only thing is the pain i experience seems to be a bit different from others in the comment section. When i squat, the right knee feels like its going to explode, lots of pressure and pain. Is this what people feel with runners knee? Pressure when squatting? Thanks in advance
I played footbal too much after a long time and i was feared that i am having a sirous issue with my leg ..... i couldnt climb steps and run when walking pain.... thx to these stretches i feel better at the very first try ❤❤❤
After reading Soo many positive comments,I will be starting the exercises today,.am having a runners knee after over running...to be updated on progress
Thanks! It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Thank you for these exercises. Can you please tell me what the puple pillow you use for head support is called and where I can purchase one? Thank you.
You're welcome. The one I’m using is called the Womfy, but it’s no longer available. Here is one that looks similar, but I have not tried it: amzn.to/3mVhTSw (affiliate link)
Thankyou! I've got this after historically wearing minimalist low drop shoes and switching to high drop ultra cushioned shoes after developing peroneal tendonitis. Annoying with race season looming. Quick question. I guess you are best doing these post-run when hot?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
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?
Hi jo, I would love to ride a bike but it feels like my kneecap is going to pop out when the leg is on the upward motion, what do you think is going on? Many thanks, keep up the good work.
It could be tight quads making the kneecap feel tight. I have some general knee stretching videos that might help. You can find all of them at: ruclips.net/user/askdoctorjo
My problem was that I started to run again .. haven't ran in 2 or 3 years .. in a couple of weeks I started running 2 hour in the morning and 2 hours in the afternoon. I think I went way above and beyond what my knees can take .. I used to play score and I saw your stretches and did them and remembered some others.. it really helped .. I've been in pain for the last 3 days and ran yesterday and today in the morning .. I was having pain but was stubborn to keep going .. I am going to rest and stretch for a couple of days and keep you updated .. thanks a lot Doc.
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HI, thank you so much for this video!! I was dealing with a very painful runners knee (right knee), your videos have really helped me out. I have gone from feeling pain laying down, sitting, walking, anything I did really. After following along in your videos I have virtually no pain and I can run again!!! THANK YOU!!! THANK YOU!!!
You're welcome!
Hi Luis,
Congratulations on getting better! :)
Did you stop running while you did these exercises ? How long did it take ?
Hey there while you had runners knees did you stop running all together while doing the exercises? How long did it take to recover?
Webster's dictionary defines 'da real mvp' as ”Dr Jo", this has baffled historians for some time.
So, when I keep my legs straight on the exercise on 8:24, I'm really feeling my thigh and behind the knee muscles stretching. Is the point of this exercise to stretch that, or is it to work out the waist area. If so, should I bend my knees so that the focus is on working out that waist? This is under the exercise section, not the stretching section, which is why I'm asking this question.
This is an exercise for the quads and hip flexors on the front of the leg. If your hamstrings and calf muscles are tight, it might be felt behind the knee when the leg is raised with the knee straight.
@@AskDoctorJo Since the point of this exercise is to exercise the quads and hip flexors, should I bend my knees, since the point of this exercise is not to stretch behind the knee?
@@fixer2508 It's fine to feel a stretch while doing the exercise unless it's preventing being able to do the exercise. It can be done with the knee bent, but it will slightly change the exercise.
@@AskDoctorJo I see, thanks!
@@fixer2508 You're welcome! I hope they help.
For the ball squeeze, does size matter?
Dr Jo, you are a legend and your dog T-shirt is fire.
Thank you :-)
This is so helpful, Ive had runners knee for almost 5 years, running on and off with it
For a few months I thought I was never going to go down stairs again, but just after the first few exercises I could feel myself regaining my balance. Thank you!!
You're welcome!
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.
You're welcome, and thanks! Good luck.
Hey, i know the only option left is strengthening. I got diagnosed with C.P. recently. How its been with your recovery?
My knees were hurting during my run you really helped to allow me to keep going
The IT band stretch is hard for me. I cant get it to stretch. I keep reposition so that i feel a stretch in my leg but all i feel is the side of the stomach stretching.
Same
Thank you! I've been out running more than ever recently and typically do HIIT with weights so running is totally different on my body! Huge help, blessings to you and your baby!!
You're welcome, and thanks! You too.
If I don't have a ball can I use a melon?
I did this after i ran my first Marathon, and I really helped
Dr Jo, you deserve the world. I've been suffering with knee pain that's most likely connected to runner's knee and after doing these exercises my knees already feel a bit better. The only thing I'm worried about is when I do the step ups my knees tend to kind of click and crack and it doesn't hurt but it just doesn't feel right.
update?
Hi,
I’ve had runners knee for 3 years going on 4 and I did get it checked one time and they doctors never called me back or told me anything about it. I then went to get it checked again cause it got worse and they did a x-ray and that was it. Just about 4 months ago it came back even worse and the fact I was doing cheer did not help. I made another appointment and they did another X-ray and that’s when I found out I had runners knee and I got sent to physical therapy. I did this for about 2 months and now they told me that I got stronger in my core and legs which I was really proud of because that’s the whole point I was sent there. Then it ended. It has barely been a week and the pain is back. I still do my little workout they gave me. And I don’t know what to do I wish I would just go away because it restricts me from doing anything. I do wear shoe inserts because I have flat feet and they also told me it can be the cause to my knee. If you have any advice can you please help. Do you think I should call my doctor again so we can restart the physical therapy process again?
Sorry if this is long😄😔
I also have the runner knee syndrome and flat feet
How are you? How are the knees?
i have had severe knee pain for almost 1 month so far after a run (hadn't trained for a while!) and it wouldn't go away no matter what. i must say I tried your exercises and on day 2 after the exercises it was the first day I woke up without pain :) will keep doing them thanks and congrats on ur great work ! (subscribed :) )
You're welcome, and thanks!
Same here. Thought contact sports were done for me (43 currently). Literally just one run through these exercises and my knee feels nearly complete relaxed.
Looks like I've got a few more years left :)
The IT Band stretch instantly took away my knee pain! I could feel how tight I was on both legs when performing the stretch. Thanks so much!
You're welcome!
Just 2 sets of 8:10 and i am a lot relieved of the pain... Magic! 👏
Same that's was really helpful
Sometimes I feel the pain and sometimes I don’t it’s mostly when turning or walking after sitting down
Dude me too I hope someone comments for a fix for that
Thank you Doctor jo ^^. been jogging for a short time, but feeling a little bit of pain in the knee cap area. Haven't done many stretch exercises. Only done hamstring stretch (2:46), achillis tendon, touch toes, and make left and right circles with knee while standing. Doing the stretch exercises you mentioned in this video....could not do the lie down exercises yet, but feel relief. no pain now. ^^
You're welcome.
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.
You really need to go see your doctor first to get a proper diagnosis. I have many knee videos.
Thanks for the video! How long can I expect runner's knee to last, if I'm doing these exercises daily?
You're welcome! It really depends on how severe your case is. It can take anywhere from 4-12 weeks.
@@AskDoctorJo Should you run while doing the exerises or should you rest from running
The first time I did these exercises I felt a difference! Thank you!
You're welcome!
How many times a week do I do this?
Thank you so much, these exercises are great! I can already feel my legs getting stronger.
You're welcome.
This channel has healed my tennis elbow AND runner's knee. Thank you Dr. Jo!!!
For tennis elbow, the thing that worked for me, and was missing from the advice I received fro the two futile years trying to heal it, was that stretching your hand downwards you need to have your hand forming a loose fist, that really hit me to the right spot. Of course warm it up and massage it first in the way that Jo showed.
Doing the stretches shown here along with strengthening my thigh muscles and having a small break from running, healed my runner's knee.
You're welcome!
Brother I am also suffering from runner's knee from last 4 days and i am dying of pain pls tell me some efficient tips that work faster because I have my physical test after 1 month for my airforce. Pls help me and tell me some tips that will heal my runner's knee.
@@AnshuSingh-we2xg Take a break from running and ride a bicycle which strengthens your thigh muscles and do all the stretches shown here. That worked for me. There was tighntess and muscle inbalance around the knee.
Hey Dr. I'm 23yrs old I started doing gym by myself like running squatting n skipping 2years ago. After pregnancy I gained too much weight so wanted to loose that. I had this knee pain from last 2years doc did x-ray n some said my knee is perfect but I have pain in my knee all day. Like walking , gng upstairs make it worse, sitting for longer tym, folding my knees. My last doctor said it's "just pfps" syndrome I'm mean I keep crying coz it's too early to suffer from pain like this. I feel useless. I have a life to go n a baby to look after please tell me what I'm up to. My last doctor suggested me to go for cycling n I did but my knee started paining really bad. N the thing which make me really sad is it's in my both knee I can't see myself gng through this condition. Plz suggest me something so I can overcome from this problem.
Did your knee pain go away?
My knee hurt wen I bend down to tie my shoe
I am going to a military college and i have got runners knee about 3 weeks ago .I was very worried that what if i could'nt run there because there is a lot of training there,but then i found this video and now after my first trial i feel like now i can run a lot more better than before , I will do it daily for 1 month hope i recover soon....🥰🥰🥰🥰
Any update? How's the pain in your knee?
Same here. Going to flight school and got runners knee the 2nd week. It’s frustrating because I run frequently and I haven’t gotten an injury like this in 4 years. But I keep on forgetting that stretching and maintenance is just as important as the run itself. I got my fitness test in just over a week and I’m trying to straighten myself before then
I have tried this for 2 weeks, three times a week and my knee pain is gone! I'm back on the soccer team again. Thank you very much doctor. I am recommending this video and this channel to everyone❤❤
You're welcome. Glad it helped!
Awesome. I started to get runners knee about a month ago. I had a 5K scheduled on the 18th this month but I pulled out for the time being. I did the first two stretches when I saw your video about a week ago and boy where those areas very tight. I've been holding for 15 seconds for now until I get more used to stretching, but I can feel the difference walking now but taking my time so I can participate for a 10K February of 2025.
Am I just incredibly weak kneed, every exercise on the ground I felt burning in my hip and glutes. Does that help the knees???
I have acl reconstruction is there 2years ago, just 2days back running started , I will play games is there
I started this video in pain and half way through the pain was gone. Thank you for the clear instructions and explanations!!!
You're welcome, and thank you for your support!
Thank you for sharing those exercises for free, you sound like a nice and modest person :)
For 10 years I have a problem (never really went to a Dr) when I do some trips, after 1-2 hours of walking I can't walk down especially (up is easier), and after 2-4 hours sometimes I can't step on the right foot anymore due to pain on the side of the knee. I hope it'll help me to solve my problem.
You're welcome, and thanks. I hope they help too.
Should I do it before running or after and how many time per week given i go for running 5 days a week
Thank you so much after 2 days I can start feeling the difference. I walk about 10 miles at work everyday and my knees are really taking their toll. Can you recommend if I should do this once a day or twice etc? Ty
You're welcome. Therapeutic exercises can be done 1-3 times a day.
Many thanks Dr. Jo. Been there and done all of these stretches and exercises (still do) to get rid of runners’ knee. I was looking for resources for a friend who’s suffering from it right now. Your video puts it all together pretty neatly.
You're welcome, and thanks.
Sir how's your friend now, I hope he is doing good. Sir can you please tell me some tips that your friend followed and that helped him in curing runner's knee. Pls sir suggest me some best tips because I am dying of pain also I am not able to sleep from last 4 days properly. Please help me sir.
Dr. Jo, thank you for all your clips and advice. I have been following you from Thailand and my problems improve thanks to you! Please come to Thailand and I will take you on a tour of Thai street food!!!
You're welcome, and thanks!
I thought you were gonna show us exercises for dog runners knee 🐶
Heart in mouth as you step onto the shiny top step in your socks…
If I do these exercises on a daily basis how long will it it take for me to recover from it pls reply doctor
Same ;(
For me, instant relief....complete recovery may take 2 to 3 days.
But it depends on your age and level of injury.
You and your dog both are in great shape
Thanks.
Hi doc, obviously I’m taking a break from running, but is it okay to walk 8-10K per day (9’30” per km pace) while I still have knee pain?
And how long should completely recovery take after doing these stretches and exercises everyday?
doc very healing always,,what's your dog's name
RAJESH CHANDWANI how is your pain rajesh?
YOU ARE SO WONDERFUL!!! Thank you Dr Jo.
Thanks, and you're welcome!
Dr how are you?
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!
You're welcome. Good luck!
Do lunges, forward steps and split squads help? for advanced rehab of course. My knee still flairs up when i run more than 50mi a week😢
Should you do these before or after a run?
I think before preferably
That exercise with the ball definitely helps.
I hurt my knees doing sissy squats and leg presses . One day it felt like crushing... I ended up with runners knee, jumpers knee, and pes anserine tendonitis... could it be a mechanical problem, given that my knees are not aligned with the tibias? They are clearly inward, as a physical therapist told me when I was a child.
Wish I could find someone who could teach me how to train safely...
Thanks. I keep having pain in right ankle due to osteoarthritis in right knee. the upper muscle of shin bone gets cramped a lot and am unable to walk. Pl suggest a solution.
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...
Thanks, and you're welcome :-) It sounds more like Runner's knee (Patellofemoral pain syndrome) to me. The clicking is often when the kneecap is not tracking properly, so it kind of bumps around in the groove of the knee joint. I don't know for sure since I can't evaluate you, but that would be my best guess.
AskDoctorJo thanks for fast reply... Btw love the explanation in vidoes... Feels like alive
You're welcome, and thanks!
Hey Jo, do you think it's possible to correct chondromalacia with valgus knee deformity?
I am 14 years old and I have a badminton tournament tomorrow. I have been suffering from knee pain about 3 to 4 weeks. I feel completely fine when i am laying down or sitting on a chair but when i walk or try to run my knee extremely hurts. It started when i played football after the lockdown. In the lockdown i did not do any exercises at all. After playing football my knee hurted like crazy. But after doing the exercise as you shown i feel less pain. But it is not completely gone. I still cant walk or run that good.
Hello Doctor Jo, I was diagnosed with runners knee but most of my pain is near the meniscus area. It hurts a lot when I do the quad stretches. Is that normal? Should I keep doing them? Thanks!
Exactly the same problem I am suffering from. Can you tell me how's your knee know does it pain now. If not pls tell me some tips that you followed that help you in curing your runner's knee pls help me I am dying of pain.
@@AnshuSingh-we2xg If you are dying of pain I highly recommend you consult a physical therapist ASAP. For me the pain was sharp but not too bad. What helped me the most is stretches and strengthening my glutes, as well as biking more and sitting less. I also got a more comfortable chair
Subscriber here 😊 any chance u can do a video of streches we can do after a long run 🤩
These might help: ruclips.net/video/xlk07Tk7TOQ/видео.html
@@AskDoctorJo Ace Thankyou so Much!!!
You're welcome!
A couple of years ago, I started running and soon it became painful. I followed these exercises, they worked like a charm.
What frequency should I use? Ie how many days a week can I do these exercises?
I'm sure it's itb band issues I have. Started in my hip, then I realised it was in my knee, then it was sciatica. I never use to warm up or down and it caught up with me. I'll be sure to start doing these religiously.
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.
You're welcome!
Hey are you able to fix this issue? Please do reply
Are my hips supposed to be burning at 06:28 ? What is this stretch for? It hurt a lot so I can only hope it's for my benefit!
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
It could be what the above video is for. Hopefully it will help. Good luck.
Am going through the same. Nothing in MRI but constant irritation and pops. How you doing now?
Hi doctor, first i wanna thank you for your hard work you helped me a lot throughout the years, after a long break i started working out again, after a few days i got runner's knee, i did the exercises i felt better every day,after a week i felt good no knee pain, but when i tried to get back to working out, the pain came back immediately after my first attempt, i'm feeling like i won't be able to workout again,is this normal? is runner's knee take a lot of time to completely heal? Hope you answer❤
You're welcome. I'm glad some of my videos have helped. Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different, but depending on exactly what is going on, it can often take a little longer than that to heal, and it's important to slowly progress back into a workout program.
@@AskDoctorJo thank you doctor ❤❤
what is necessarily a runners knee? like i had a soccer game this morning and when i was running it would hurt.
Hi Dr. Jo! I am experiencing runners pain and going through these stretches/exercises daily, sometimes once in the morning and again at night. Is this too much? How many times a week should I be doing these?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
@@AskDoctorJo ok cool! And would you suggest wall squats as well? I have seen those recommended by some but feel those may take a toll on bad knees.
@@UCFTyler Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. They might be beneficial at a later point when progressing therapy, but probably not at the beginning.
Dr. Jo you're the best! Runner's knee is just starting and now I know what to do to keep it from getting worse. THANK YOU!
Thanks, and you're welcome!
What if my knee cap goes inward
Any suggestions for last exercise if no stairs at home ? Looking around to see if I have anything to step on but no luck.
Hi,
I currently have runners knee it’s been 10 months now. I didn’t know I had to go through stretches. Sorry for being ignorant.
Will I ever be able to run again ??! 😢
I started stretching and focusing on y knees and hips for a month now
Nice one. Where did you get your white background.
Thank you doctor Jo!!
You're welcome!
Can you use hot or cold water to help fix this
I get “skater’s knee” when I push myself too hard, don’t have recovery time, and lace up too soon. 😁
Thanks for the stepup exercises and instruction! Off to workout.
You're welcome.
Hi Dr. Jo - I have a question on the exercises: should we do one rep of 10-25 on each side or more than one rep? Thanks for your helpful videos!
It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html
I play football daily, sometimes on alternate day. but since 5 days after playing for 15 mins my both knees start paining while sprinting in the game! But it stops paining as soon as I stop running. It has never happened me before . I am 21. is this a RUNNER'S KNEE ??
Hello man, how are you now? I have the same problem now, 19 years old!
Hi. I was diagnosed with patella tendinitis, which is also known as runners knee. The only thing is the pain i experience seems to be a bit different from others in the comment section. When i squat, the right knee feels like its going to explode, lots of pressure and pain. Is this what people feel with runners knee? Pressure when squatting? Thanks in advance
Are u squatting right? Knee never goes over your toes.
Words cannot describe how much this woman has helped me rehab over the years.
Thank you, Dr Jo. You're a legend. 😊
You're welcome, and thanks 😎
I played footbal too much after a long time and i was feared that i am having a sirous issue with my leg ..... i couldnt climb steps and run when walking pain.... thx to these stretches i feel better at the very first try ❤❤❤
Glad they helped.
Are these done before work after workouts
After reading Soo many positive comments,I will be starting the exercises today,.am having a runners knee after over running...to be updated on progress
Please share your update
Absolutely worked for me 😍 And I'm back to the football ground after 5 days of excercise.. Thank you Doctor ❤
You're welcome. Glad they helped.
This video is amazing! I have left physio and this has been great to use. Could this be done daily or 5 days/week?
Thanks! It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
How often should I do this to get rid of pain
Thank you for these exercises. Can you please tell me what the puple pillow you use for head support is called and where I can purchase one? Thank you.
You're welcome. The one I’m using is called the Womfy, but it’s no longer available. Here is one that looks similar, but I have not tried it: amzn.to/3mVhTSw (affiliate link)
Thankyou! I've got this after historically wearing minimalist low drop shoes and switching to high drop ultra cushioned shoes after developing peroneal tendonitis. Annoying with race season looming. Quick question. I guess you are best doing these post-run when hot?
You're welcome! I would do a quick warm up, then these, and then run so everything can be loosened up before training.
How frequently should a person do this routine for best results?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Should I just do these exercises for runner's knee or should I add more? Also awesome video!
Thanks! I have several other videos for the knee. It just depends on how severe your case is.
Thank you so so so so much .. the pain went in mins .. Thank you 🌺🌷⚘🌺🌷⚘🌺🌷⚘🌺🌷⚘🌺🌷⚘🌺🌷⚘🌺🌷⚘😘🥰😍😘🥰😍😘🥰😍😘🥰😍😘🥰😍
You're welcome.
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?
You're welcome! It's probably more likely a tracking issue, and hopefully with continued stretches and exercises it will go away.
OMG… this is magic! Science, but magic!
🔬 🪄
Hello, how many times a day should this be done?
Therapeutic exercises can be done 1-3 times a day.
Hi jo, I would love to ride a bike but it feels like my kneecap is going to pop out when the leg is on the upward motion, what do you think is going on? Many thanks, keep up the good work.
It could be tight quads making the kneecap feel tight. I have some general knee stretching videos that might help. You can find all of them at: ruclips.net/user/askdoctorjo
I’ve had runners knee pain for just over a year, if I do this everyday for like 2-3 weeks will it help? And if so do I need to do it for longer?
Do it help?
Thank you. I am going to try these suggestions now.
You're welcome.
My problem was that I started to run again .. haven't ran in 2 or 3 years .. in a couple of weeks I started running 2 hour in the morning and 2 hours in the afternoon. I think I went way above and beyond what my knees can take .. I used to play score and I saw your stretches and did them and remembered some others.. it really helped .. I've been in pain for the last 3 days and ran yesterday and today in the morning .. I was having pain but was stubborn to keep going .. I am going to rest and stretch for a couple of days and keep you updated .. thanks a lot Doc.
You're welcome. Good luck.
@@AskDoctorJo today was amazing. I got some pain but when I stretch it goes away .. the feeling of my legs is amazing .. Thanks again Doc.
My knee is pointing outward a little. Do you think this is gonna help?
just make sure your foot is pointin at the same angle
My knee feels better thanks doctor!
You're welcome!