these were the good ol' days. i had just gotten into running in 2019 and my knee hurt. I looked up a video on youtube for help and found Seth. It feels like a life time ago but Seth made me fall in love with running. I know you probably won't read this Seth but you've inspired me for so many years. one foot in-front of the other, just keep moving, turn the door knob. I know I'm being nostalgic but something felt special about this time in the running youtube world.
my take on how symptoms in one area could be caused by a completely different area: i think of the body like a team in a workplace. if one person slacks off or just stops doing their job, the rest of the team has to compensate and work harder. after a while, some of those other workers might burn out or get sick or just quit from being overworked. the second person quitting is like the injury, but the source of the problem is the original slacker.
I totally agree with with you, Seth. A few years ago in my marathon training, I never incorporated weight training in my training. I was running over 100 miles per week, and dropped down to 135. For a 6 ft man, that’s extremely lite! I was told by my chiro, my quads had no “real” muscle, and wee extremely weak; which was leading to runners knee. Front that day on, I hit the gym, and increased my protein intake. No more knee pain!
I got runners knee for the first time a month after starting a desk job. I 100% blame it on having to sit all day. I've been doing more glute exercises and stretching. Plus I stopped running. It's so hard not running.
QD: My “Eureka” revelation is quite simple. Since I rarely ever take a day off (once had a running “streak” of 10 years 37 days in a row), many injuries have responded to a day off...no running, no cross training, just rest. Amazingly and simply, an additional 24 hours of rest can solve many issues, especially for those types of runners who rarely “rest” completely. Mentally difficult for the highly-motivated runner but physically very productive when necessary, or routinely according to many accomplished coaches.
After getting a plantar fasciitis .... I kept going to the gym to do my usual full body workouts ... but I switched running at the treadmill/road for the amazing Step machine( also using my arms too) for three weeks and then Buuum ... I started to be able to run again with very little discomfort in my left foot. To do nothing, staying sedentary is the worst option we can choose when we got some sort of injury.
QD: this just happened to me yesterday. I’ve been dealing with a tib post injury for the past 4-5 weeks after a half marathon. Went to a running specialty PT clinic and did an injury evaluation and filming session. They broke down my gait cycle into all the component phases and highlighted how my lateral foot strike was at risk of loading the tib post, Achilles, PF, and ankle. And because of weakness in the gluteus medius, I was having trouble preventing crossover during the leg swing, which also loads those same areas and harms the ability to control pronation. Now that I’ve seen it all broken down in a report, I’m super motivated to attack my PT like never before. I have races targeted about 2.5-3 months out and I’m going to train & rehab like crazy and reduce my injury risk big time!
Chris the report I received recommended strengthening of the glute medius, Maximus, working on eccentric quad strengthening and working on the tib post strength to help build up the arch a bit (since I have flat feet). I have a follow up with them tomorrow to go over exercises but my fiancée is a PT student so I’ve already started doing things we discussed like banded inversions on the feet to help with tib post strength, clams, side lying leg raises, Bridges, single leg squats and then doing some core work like pelvic tilts and core stability exercises that will help with stabilizing the hip also.
This was many years ago but my "Eureka" moment was after PT and treatment for IT Band syndrome for about a year the Orthopedist recommended that I massage the area with the thumb and olive oil a couple times a day. Within 5 days the pain was gone and was able to train for and run a marathon 4 months later. Also more recently I was experiencing some pain on the medial side of the left knee around the MCL area. On a road run I decided to make a quick turn off the pavement and on to a trail. The pain subsided then disappeared and has not returned. A theory is that the pavement pounding and camber of the road may have aggravated the knee.
on the squats on the slant board, it looks like you are favoring your right leg. be mindful of your balance and weighting. Glad you are feeling better! Keep up the good work!
As a PT myself (I work with an older population, generally not runners, but still), you are quite the ideal patient! Doing what the PT tells you to do and not trying to do too much without checking in with him. Glad you found a good one!
QOD: A eureka moment I’ve had with a running injury was with runners knee and it was after finding a specific stretch and constantly doing monster walks. Have a good one Seth!
Enjoyed hearing you talk through your injury. I'm dealing with a bit of runner's knee myself. I think mine was caused by switching too quickly from miles on hilly trail to running mostly on flat concrete. Injuries suck but are a great way to learn about your body.
Aah really can relate you not alone also going through some runners knee myself..Fortunately I can still run and I am grateful for runs I can and done not the one's I missed! My pace is way slower and I have had to cut back on the mileage. I think mine was increasing the mileage too soon in my build upto the Comrades Marathon this year😢
Can you do a video of all the new exercises you are now doing? All the new stuff that is helping you build strength and hopefully avoid more runners knee, among other things.
Training for a May marathon right now... started getting this kind of sharp pain on the side of one of my knees after I started doing 15m+ long runs. Goes away after a couple days of rest, but if I run like 4 or 5 miles again it comes back so I can't keep my mileage up anymore. How many days off should I take so it actually does away completely?? Not gonna sue anyone here, just looking for some tips from people with experience. Thanks.
With chronic inflammation that blew up my achilles and made everything hurt, I began the journey to animal-based nutrition 10 years ago. Last week I ran 82 miles pain-free on my 63-year old carcass, eating 99% whole-animal-based foods. #1%vegan.
QD: I had Plantar Fasciitis for most of a marathon training program 2 years ago (it was manageable, so I could still run). I was doing the foot massages and night splints, but these didn't do much. Then I bought new running shoes, and the PF went away, literally, immediately. Now I rotate different shoes for my runs, and the PF has never come back, so far at least. I realize PF seems to resolve in different ways for different people, but this was my 'Eureka' moment.
QOD: ...gotta say it's all about education: learning from others who've gone through the injury. I don't have runner's knee but I'm doing a good percentage of these exercises to ensure that my biomechanics are as tuned up as possible, because let's face it, running isn't easy!! Not sure where I would have been in my running journey (second season in) without the advice and experience engendered in the SJD FAMILY 👊
I'm still not used to your Gucci Shoedio…sometimes I go back and watch your older vlogs and when I watch one of your knew ones after I have a "WOW" moment! Great work on the upgrades, the shoedio really looks top class!
Got runners knee around the same time you did, only just now starting to be able to run significant mileage again. Your videos throughout this process really helped me stay motivated. THANK YOU
@@dinojutrisa1 actually, it takes about one month to fix the problem. I did three times a day special workout for 20 minutes. Now I do it once a day. You just need stronger knee. That's it. Things are simple.
@@AlexKane_2024 Nice to hear that. I was feel the pain about 3 week ago and i stop running. I do exercise for qauds and legs everyday (20min) but the pain is steel here. Yesterday i try to run and feel something and i stoped.
I’m pretty sure I ran through cross season with runners knee cause every time I tried to go up stairs or get out of a chair or jump my knee would hurt so bad
My soreness is not on my knee cap. it is located on the outside of my leg next to me knee. Is that technically Runner's Knee? The pain is very light but definitely tight. It does not hurt during my run but kicks in about 8 hours later in the day after a run.
For me Hoka Clitfton 6 and Bondi 6 and my knee is very "happy" When I run in Adidas Ultra Boost I run faster but have knee pain Thanks for extremely good info
Stefan Constantinescu Weird, I have the exact same experience with the Bondi vs the Ultra Boost. Never had issues with my Bondi 6 but after a long run in my Ultra Boost almost 2 months ago my knee started to hurt a lot and I’m still struggling with it. Haven’t run much since. This was an encouraging video though.
My pain is above the kneecap and around it-feels like being gripped my King Kong-it hurts when I put too much pressure on it-pushing a car-pressing up on a ladder-it's my back foot for surfing. MRI and X-Ray show no iss ues-Mayo Clinic said was a mal-tracking issue-I was born with it BUT I've been surfing over 35 years-was competitive for over 20 and also read electric meters for the power company for 7 years and walked 30-40 miles a week-thoughts?
The one and only eureka moment I, and most people have to overcome injury: let the body REST ;-) NO running. I had knee pain on every run, starting 7km into the run. The pain would stop as soon as I stopped running. The first time I had runners knee it took 2 weeks. I did some slow short runs in the in the middle of those two weeks. Bad idea. Just rest and stay put.
Stressed quads lead to runners knee too - my quads are strong, but my glutes did not work that much, neither hamstring. As a result, muscle imbalance happened and in the end, runners' knee.
QD: My junior year of cross country my quads would always kill me during races and I could never figure out why because I rolled a lot. A year later I accidentally started to foam roll my quads and boy did that hurt. I was so dumb in not trying to roll them out. Which pretty much fixed my quad pin immediately
QD: suffered sore joints the first few months back running a couple years ago. Switched to Hoka Clifton and all that pain went away and hasnt been back. I needed much more cushion as a masters runner because the body couldn’t handle the pounding that was easily endured as a young man.
Had runners knee for a long time and because I supinate I decided to take out my insoles and almost instantly my runners knee was gone ..now I’m not saying it fixed it but it definitely helped me to plant my foot more and take the pressure of the outside of the knee...but I still kept up the pt and strength training 👊🏻
I’m increasing my distance over time. The last couple of runs have been 10K under an hour each. Not bad for one who has lost 45 kiloes, imo. I do tend to have a little pain in my knees, when I’m done, but it usually goes away within 10 minutes or so.
Hey Seth - Eureka moment - IT band flaring up when running-, cut it out by not letting hips rotate out when running which help glute ‘s kick in and in whole strengthen core -eliminating the IT use. Cheers
Been out for 30 months with runners knee and had to operations, have 2 more months before I can even start TRYING to run again. Thanks for the tutorial Seth !
I also noticed that the last four videos seem to have lower levels on the overall audio. Are you no longer using the lav mic? I watch on my TV and have had to turn the volume up more to hear clearly. Just wanted to let you know.
Read this in this months Runners World Magazine. Tip from Carolyn Morse. After long run drain your legs! Sit by a wall and scoot your butt up as close as possible. Lie on your back and put your legs up the wall. Stay there as long as possible. The blood drains from your legs, allowing fresh blood to pump in once right side up again. It really did work! All about recovery!
hmm, but running for 20-30 min is actually healthing thing, bcuz knee creates more anti inflamnational and regenerational fluids. Knee works like sponge
Hydrotherapy is part of physiotherapy too. Using a hose with strong pressure water coming out and massaging muscles is a known thing. You just discovered that in the hot tub yourself, just by accident and listening to the body
What helped was simply not running, rehabbing/strength exercises/stretching dynamic & static stretching. Simply not running at all is not enough. You have strengthen those weak points.
Runners arabesque for both Achilles and glutes and I had bad long term issues with both, fixed the Achilles within a week and big improvement to glutes.
i take supplement (glucosamine 500mg+chondroitin 400mg)+msm 500mg x2tablet daily..after a month resting n untill now almost 2 years with weekly 2days off and wary of pavement run nothing can stop me anymore..
Thanks for sharing your rehab journey Seth. I agree, and its actually pretty obvious that you need muscle to help carry your frame. Not saying that disrepectfully, just something that clearly makes sense that may be overlooked. I'm a guy that runs max 15 miles for cardio, with weight/resistance training being my "main" focus. Not that I'm big and bulky, I just believe its important to have strong muscles to take the load off your joints. Whenever I have joint or localized pain, I focus on building up the muscles in that area. Sometimes I get back pain, which tells me I need more ab and lower back (core) muscularity. If your neck is hurting, limber up the shouders. Not saying you need to bulk up, but muscularity can help make things easier. Also, its super important to ice the problem area before it becomes criticaly injured. Especially the knee. Achiles is more challenging, but ice on a sore knee is a material aspect of the solution.
my eureka time. new runner in Hoka Cliftons 2? and IT band. my left knee was collapsing inward since the shoes were so cushioned couldn’t tell. doing (David Roche three minute Mountain Legs workout) and running more minimal shoes Kinvara 6. it went away relatively quick. then a Coach i know said work up to 10-20% in barefoot shoes. something i still continue. funny i started with 100 yards and slowly moved up.
Just developed runners knee. So painful. Didn’t realise. Stopped running for four week. Going to give the exercises a go. Great advise Seth. Keep up the excellent work 👍🏃🏻♂️🌲💪
Good video, Thanks! I'll take you tips to heart! For me, a eureka moment was changing to zero drop and minimalist shoes after having suffered from plantar fasciitis for 8 months. "The injury made it impossible for me to run at all. I had tried everything, all the conventional stuff, all of which tell you to do the opposite of what actually worked - to pad, protect, tape, rest. I went barefoot for walks and lightly padded but zero drop shoes for short runs and work, and lots (!) of wiggle room for my toes, and within a week the pain was pretty much gone in the mornings. Two months later I considered myself cured, I could get back to running for real again.
Just ran the Rock n Roll PHX marathon on Sunday. Had extreme soreness and pain around my knee after the race. On Monday I did cryo followed by NormaTec compression sleeve on legs. After that I hit the elliptical for 10 mins, hot tub, then sauna. After a few days I got back into the gym today and was able to do a full leg workout at about 90%. I feel like the cryo, compression, hot tub was a nice mix.
i believe the slant board is really good because it mimics gratuitously the heel drops of shoes 5-10mm. i have more pain in my knees when i wear 10mm shoes vs 4mm. so this slant board seems to really work that quad in an angle where you are mimicking landing on the surface with a high heel drop shoe. this is all theory, i am just a runner with runner's knee. will try to create this slant board at my own gym with a barbell plate!
thanks for sharing! really helpful. i have been checking other people and i found same. Strengh in legs, hips. what i also found which helped me a lot - barefoot running. i bought Hoka clifton 7, i run with them and i had some knee pain. partially i am sure it was also because i had little leg strengh training but pain went away after i switch shoes to 0 drop ! i had calves muscle pain since those 0 drop/ barefoot shoes work the calves much more but no more knee pain ! i felt the need to investigate though and specialy after i heard Courtney Dwalter had a majore hip injury and she did therapy and found out she needs to strenghted hips. She said it was new for her, she never thought of doing hips exercises. and another that helped me a lot is to be very very aware of my emotional & physical condition - as i run i constantly look to relax my self - find JOY BE JOYFUL and fill all muscles with joy. that makes all pain go away everytime. for some reasons it is not so easy - i could not keep the state all the run but i know that is major key. so most positive change for me: 1. go 0 drop shoes - knee pain go 2. ENJOY - have a full body JOY in every cell. be aware of muscles and relax keep relaxed, flow do not fight, do not self presure force ... just enjoy flow.
QOD: changing shoe brands. Had horrible ankle pain. Had to walk on the sides of my feet just to get thru the morning. Found a new shoe that worked for me and almost overnight the pain went away. I’m back to enjoying running agian.
QD: My Eureka moment occurred 3 years ago when I had a bad foot injury (plantar plate tear). My podiatrist put me in a walking boot, and I thought I was going to be recovering for a LONG time. But I noticed that I was walking around much smoother and faster with the boot given it's hard, curved outsole. Then I said it would be great if a running shoe was like that, and that's when I discovered Hoke One One. Their "early stage meta rocker" at the front of the shoe was exactly what I was looking for. I put those on, and within a week, I was back to running, and within 3 weeks, I had PR'd a half marathon without really trying. I've been wearing Hokas ever since, and that injury never returned.
The slant board is forcing the user to use their posterior chain, i.e. your glutes, hamstrings... Your movement in the slant board squat is very similar to a deadlift, in that it changes the position of your center of gravity, forcing engagement of your posterior chain. Starting at time 12:50 in video, look at how your body is to the rear, changing the center of gravity in a way that takes pressure off your quads. A deadlift (using a proper technique) does the same thing. One could use a slant board to focus muscle activation on the quads, but that generally requires only placing the heels on the board, but that would not be recommended as a recovery exercise for Patellar Tendonitis. P.S. I also find it very interesting how the physical therapists found your weak hip, keep up them hip strengthening exercises!!!
I had a lighter version of runners knee last summer because I stopped doing weights ( I am a rower but I do run a lot) and I was doing only running. My quads had surely weakened. I did some pt but when I realized the lack of strength was the problem I started with the leg extensions and it really helped me. Now I deal with Achilles tendinitis and I thing walking on me toes and heel does a very good job!! Thank you SDJ for all you have taught me you really changed my approach for how to deal with injuries🏃♂️🏃♂️🏃♂️
First... as I heal from Runners Knee... I too have just stopped... I was initially told I could keep running but as time went by... nope... it hurt like heck... I was going to PT... they were strengthening me and stretching me and beating me with a stainless stick... but it was still hurtin.. finally one day I decided to just run and ignore it... made it a mile and a half... stopped to stretch... and then could not run again... hobbled home... called it a day and stopped running. So now I’m starting to slowly run a couple miles a week and the pain is gone... it’s been since before Christmas that I stopped... waiting on new sneakers to come from Hoka... they’re on backorder... it’s ok cuz I’m in no rush... keep doing your strength training and stretching... Keep swimming, avoid the breast stroke as it says that it aggravates the hip... well all get there... just takes time...QOD: I’d say was when I was mad and decided to run that last time no matter if my knee fell off or not... I say that because it’s when I realized I had to stop! The pain started somewhere in mid August and now it’s mid January and I’m feeling better finally ...
QD: I was out for months with achilles tendonopathy and retrocalcaneal bursitis. My cousin recommended something called muscle floss, which is like a giant rubber band you wrap around a muscle. I put it on and did calf raises, walked around, and some light stretching. I used it twice a day, and within two days my injury was reduced to a dull ache and never came back. It's like foam rolling but less painful and more effective. I was blown away that it was more than a gimmick!
I faced the same troubles with my knee and spent about 2 months to go thru it doing nothing and use some pills, like doctor said )). So 10 days sounds like something fantastic
Q... if you have dominant leg/hip strength that leads to injury, does your prehab/rehab work equally on both legs or more so to the less dominant leg to bring it up to par with the other?
QD: I had Planter Fasciitis my two years ago freshman year of high school. It was kinda like a burn for a while and after a run it would hurt to walk. About a 6 on the pain scale was it’s peak. I went to see a pediatrist and he told me that shockwave therapy would help me. It kinda like breaking up lactic acid. So I did that about 5 times. It went away and have not dealt with it since. Thanks Seth.
Don’t read too much into Seth. I had Runner’s knee about ten years ago and it was sparked by a significant increase in effort over a few months. I reckon running two fast marathons back to back had a role to play but I’m just glad you’re on the mend! Best wishes and keep up the vlogs - I’m loving them!
Qd, dry needling really worked for me. I had runners knee for a while and after one session (and 24h of rest) I went from pain at the top of the scale while stationary down to 0/1. Not for everyone though, some people respond differently
Going through this right now with my left knee also. Took the decision to stop running this week and work on the stretches with resistance bands and squats to. Some static bike and fingers crossed will be back running soon
I just had runners knee a week ago, barely could walk. But I got rid of mine be taking a few days off from hard training I cross trained, I iced it twice a day for 8-10 minutes, used the trigger gun on my hips, quads and hamstrings, foam rolled stretched, and did some mini band clam shell exercises. I also bought a Osteo Bi Flex supplement to take for my joints. But I think the reduction in volume also helped things. I just needed to reset after my 10 mile race.
I’ve been debating on buying some Osteo Bi Flex supplements. Those are the big ones right? Haha. Are you still taking them to this day or did you stop once it got better?
these were the good ol' days. i had just gotten into running in 2019 and my knee hurt. I looked up a video on youtube for help and found Seth. It feels like a life time ago but Seth made me fall in love with running. I know you probably won't read this Seth but you've inspired me for so many years. one foot in-front of the other, just keep moving, turn the door knob. I know I'm being nostalgic but something felt special about this time in the running youtube world.
@@Djamieson713 how did you solve yours? I have a race in 9 days and im feeling mild pain in my left knee.
my take on how symptoms in one area could be caused by a completely different area:
i think of the body like a team in a workplace. if one person slacks off or just stops doing their job, the rest of the team has to compensate and work harder. after a while, some of those other workers might burn out or get sick or just quit from being overworked. the second person quitting is like the injury, but the source of the problem is the original slacker.
What a great analogy, I will always remember it
Thanks Seth ! Love your videos ! 👍👍👍
Do you did all the exercises every day ???
I totally agree with with you, Seth. A few years ago in my marathon training, I never incorporated weight training in my training. I was running over 100 miles per week, and dropped down to 135. For a 6 ft man, that’s extremely lite! I was told by my chiro, my quads had no “real” muscle, and wee extremely weak; which was leading to runners knee. Front that day on, I hit the gym, and increased my protein intake. No more knee pain!
I got runners knee for the first time a month after starting a desk job. I 100% blame it on having to sit all day. I've been doing more glute exercises and stretching. Plus I stopped running. It's so hard not running.
QD: My “Eureka” revelation is quite simple. Since I rarely ever take a day off (once had a running “streak” of 10 years 37 days in a row), many injuries have responded to a day off...no running, no cross training, just rest. Amazingly and simply, an additional 24 hours of rest can solve many issues, especially for those types of runners who rarely “rest” completely. Mentally difficult for the highly-motivated runner but physically very productive when necessary, or routinely according to many accomplished coaches.
Kim Wrinkle I’ve found this to be true. An extra day off (fully off, not just off from running) can work wonders!
i do 48hrs!
Just have to ask.... what was it that broke the streak?
Joseph Tann Yes! Great question!
If you run Monday morning, and Wednesday evening, you can get almost 72 hrs of rest. An that would 'count' as a one day rest
After getting a plantar fasciitis .... I kept going to the gym to do my usual full body workouts ... but I switched running at the treadmill/road for the amazing Step machine( also using my arms too) for three weeks and then Buuum ... I started to be able to run again with very little discomfort in my left foot.
To do nothing, staying sedentary is the worst option we can choose when we got some sort of injury.
I have pf as we speek 2 weeks now .Sropped running just swimming and cross training easing slightly but still slight pain 😭
QD: this just happened to me yesterday. I’ve been dealing with a tib post injury for the past 4-5 weeks after a half marathon. Went to a running specialty PT clinic and did an injury evaluation and filming session. They broke down my gait cycle into all the component phases and highlighted how my lateral foot strike was at risk of loading the tib post, Achilles, PF, and ankle. And because of weakness in the gluteus medius, I was having trouble preventing crossover during the leg swing, which also loads those same areas and harms the ability to control pronation. Now that I’ve seen it all broken down in a report, I’m super motivated to attack my PT like never before. I have races targeted about 2.5-3 months out and I’m going to train & rehab like crazy and reduce my injury risk big time!
Chris the report I received recommended strengthening of the glute medius, Maximus, working on eccentric quad strengthening and working on the tib post strength to help build up the arch a bit (since I have flat feet). I have a follow up with them tomorrow to go over exercises but my fiancée is a PT student so I’ve already started doing things we discussed like banded inversions on the feet to help with tib post strength, clams, side lying leg raises, Bridges, single leg squats and then doing some core work like pelvic tilts and core stability exercises that will help with stabilizing the hip also.
How did your treatment go?
“I’m going to prescribe you 4 sets of hot tub jet repeats!”
Jacob Richards 1 long shower per day also
Does that really help?
This was many years ago but my "Eureka" moment was after PT and treatment for IT Band syndrome for about a year the Orthopedist recommended that I massage the area with the thumb and olive oil a couple times a day. Within 5 days the pain was gone and was able to train for and run a marathon 4 months later. Also more recently I was experiencing some pain on the medial side of the left knee around the MCL area. On a road run I decided to make a quick turn off the pavement and on to a trail. The pain subsided then disappeared and has not returned. A theory is that the pavement pounding and camber of the road may have aggravated the knee.
on the squats on the slant board, it looks like you are favoring your right leg. be mindful of your balance and weighting.
Glad you are feeling better! Keep up the good work!
QD: lightswitch moment: Hip surgery... but let's hope it doesn't come to that for everyone else 😅
As a PT myself (I work with an older population, generally not runners, but still), you are quite the ideal patient! Doing what the PT tells you to do and not trying to do too much without checking in with him. Glad you found a good one!
QOD: A eureka moment I’ve had with a running injury was with runners knee and it was after finding a specific stretch and constantly doing monster walks. Have a good one Seth!
MONSTER WALKS for the win!! Thanks for sharing Stefan
Enjoyed hearing you talk through your injury. I'm dealing with a bit of runner's knee myself. I think mine was caused by switching too quickly from miles on hilly trail to running mostly on flat concrete. Injuries suck but are a great way to learn about your body.
Aah really can relate you not alone also going through some runners knee myself..Fortunately I can still run and I am grateful for runs I can and done not the one's I missed! My pace is way slower and I have had to cut back on the mileage. I think mine was increasing the mileage too soon in my build upto the Comrades Marathon this year😢
This video came at the perfect time. Watching it on the stationary bike whilst trying to overcome some knee pain!
I got this been doing the exercises from your prehab video resistance band walks leg raises. 4 way hip with resistance band.
I hope it helps!
Can you do a video of all the new exercises you are now doing? All the new stuff that is helping you build strength and hopefully avoid more runners knee, among other things.
It's so freaking hard to find anyone who can diagnose this stuff right, you can go to 10 physical therapists and get told nothing
Exactly! It’s so frustrating.
Training for a May marathon right now... started getting this kind of sharp pain on the side of one of my knees after I started doing 15m+ long runs. Goes away after a couple days of rest, but if I run like 4 or 5 miles again it comes back so I can't keep my mileage up anymore. How many days off should I take so it actually does away completely?? Not gonna sue anyone here, just looking for some tips from people with experience. Thanks.
With chronic inflammation that blew up my achilles and made everything hurt, I began the journey to animal-based nutrition 10 years ago. Last week I ran 82 miles pain-free on my 63-year old carcass, eating 99% whole-animal-based foods. #1%vegan.
QD: I had Plantar Fasciitis for most of a marathon training program 2 years ago (it was manageable, so I could still run). I was doing the foot massages and night splints, but these didn't do much. Then I bought new running shoes, and the PF went away, literally, immediately. Now I rotate different shoes for my runs, and the PF has never come back, so far at least. I realize PF seems to resolve in different ways for different people, but this was my 'Eureka' moment.
QOD: ...gotta say it's all about education: learning from others who've gone through the injury. I don't have runner's knee but I'm doing a good percentage of these exercises to ensure that my biomechanics are as tuned up as possible, because let's face it, running isn't easy!! Not sure where I would have been in my running journey (second season in) without the advice and experience engendered in the SJD FAMILY 👊
I'm still not used to your Gucci Shoedio…sometimes I go back and watch your older vlogs and when I watch one of your knew ones after I have a "WOW" moment! Great work on the upgrades, the shoedio really looks top class!
Got runners knee around the same time you did, only just now starting to be able to run significant mileage again. Your videos throughout this process really helped me stay motivated. THANK YOU
Definitely could have benefited from this a year ago haha!
Well now you have it in case it comes back, thanks for being here Brad.
Am I the only one or is the sound a bit muffled lately? Is it because of the new shoedio?
I'm trying to overcome my runner knee right now. Thank you, Seth! And good luck in your sport projects!
Hey. Did you fix your pain? How long you feel the pain?
@@dinojutrisa1 actually, it takes about one month to fix the problem. I did three times a day special workout for 20 minutes. Now I do it once a day.
You just need stronger knee. That's it. Things are simple.
@@AlexKane_2024 Nice to hear that.
I was feel the pain about 3 week ago and i stop running. I do exercise for qauds and legs everyday (20min) but the pain is steel here. Yesterday i try to run and feel something and i stoped.
@@dinojutrisa1 you need exercises for knee, not for quads! Tendons must be strong.
I got knee pain now. And from my doctor I get low lever laser therapy. Getting better but i not yet can run like usual. Still pain
Not first
Ditto
Anything for the heavier, slower runner. A lot of comments talking about running a 10K in under an hour and thats not me lol
Sorry to hear that Renee. you have runner's knee?
Yes I do. I want to try some things before I go to PT...$$$@SethJamesDeMoor
I’m pretty sure I ran through cross season with runners knee cause every time I tried to go up stairs or get out of a chair or jump my knee would hurt so bad
My soreness is not on my knee cap. it is located on the outside of my leg next to me knee. Is that technically Runner's Knee? The pain is very light but definitely tight. It does not hurt during my run but kicks in about 8 hours later in the day after a run.
For me Hoka Clitfton 6 and Bondi 6 and my knee is very "happy"
When I run in Adidas Ultra Boost I run faster but have knee pain
Thanks for extremely good info
Stefan Constantinescu Weird, I have the exact same experience with the Bondi vs the Ultra Boost. Never had issues with my Bondi 6 but after a long run in my Ultra Boost almost 2 months ago my knee started to hurt a lot and I’m still struggling with it. Haven’t run much since. This was an encouraging video though.
Thanks so much for this vlog!!
My pain is above the kneecap and around it-feels like being gripped my King Kong-it hurts when I put too much pressure on it-pushing a car-pressing up on a ladder-it's my back foot for surfing. MRI and X-Ray show no iss
ues-Mayo Clinic said was a mal-tracking issue-I was born with it BUT I've been surfing over 35 years-was competitive for over 20 and also read electric meters for the power company for 7 years and walked 30-40 miles a week-thoughts?
The one and only eureka moment I, and most people have to overcome injury: let the body REST ;-) NO running. I had knee pain on every run, starting 7km into the run. The pain would stop as soon as I stopped running. The first time I had runners knee it took 2 weeks. I did some slow short runs in the in the middle of those two weeks. Bad idea. Just rest and stay put.
Stressed quads lead to runners knee too - my quads are strong, but my glutes did not work that much, neither hamstring. As a result, muscle imbalance happened and in the end, runners' knee.
Love from Latvia 🇱🇻🇱🇻🇱🇻🇱🇻😍
QD: My junior year of cross country my quads would always kill me during races and I could never figure out why because I rolled a lot. A year later I accidentally started to foam roll my quads and boy did that hurt. I was so dumb in not trying to roll them out. Which pretty much fixed my quad pin immediately
🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️
I don't run. I just walk nevertheless I have runners knee. Feels like a compliment.
Great info 🇵🇷❤️👍🏻🙏🏻🤔 great recovery vlog today 🙏🏻
QD: suffered sore joints the first few months back running a couple years ago. Switched to Hoka Clifton and all that pain went away and hasnt been back. I needed much more cushion as a masters runner because the body couldn’t handle the pounding that was easily endured as a young man.
Had runners knee for a long time and because I supinate I decided to take out my insoles and almost instantly my runners knee was gone ..now I’m not saying it fixed it but it definitely helped me to plant my foot more and take the pressure of the outside of the knee...but I still kept up the pt and strength training 👊🏻
I’m increasing my distance over time. The last couple of runs have been 10K under an hour each. Not bad for one who has lost 45 kiloes, imo. I do tend to have a little pain in my knees, when I’m done, but it usually goes away within 10 minutes or so.
Hey Seth - Eureka moment - IT band flaring up when running-, cut it out by not letting hips rotate out when running which help glute ‘s kick in and in whole strengthen core -eliminating the IT use. Cheers
Popped up a couple weeks ago for me and has continued to flare up as I run. 👎 Been to a good sports medicine guy this week and decreased mileage.
So happy your runners knee is gone! 🙏🙏🙏
THANKS PAM!! Grateful
Please get a boom mic for the shoedio, the muffled audio from the lav under your clothes drives me crazy.
Been out for 30 months with runners knee and had to operations, have 2 more months before I can even start TRYING to run again. Thanks for the tutorial Seth !
Which kind of operations?
Great video at the right time thx sir ❤
Hey can you make a video of the Exercises
I hope you mean what you said with improving your audio. Your sound was once to loud, but now it is to indirect. Hope you get your audio more clear.
I also noticed that the last four videos seem to have lower levels on the overall audio. Are you no longer using the lav mic? I watch on my TV and have had to turn the volume up more to hear clearly. Just wanted to let you know.
@@fourminusone_ Yeah, me too.
Did you run during your strength training?
Well done on the recovery Seth, you did all the right things. I like the line, "motion is lotion for the joints!"
Read this in this months Runners World Magazine. Tip from Carolyn Morse. After long run drain your legs! Sit by a wall and scoot your butt up as close as possible. Lie on your back and put your legs up the wall. Stay there as long as possible. The blood drains from your legs, allowing fresh blood to pump in once right side up again. It really did work! All about recovery!
First
hmm, but running for 20-30 min is actually healthing thing, bcuz knee creates more anti inflamnational and regenerational fluids. Knee works like sponge
Hydrotherapy is part of physiotherapy too. Using a hose with strong pressure water coming out and massaging muscles is a known thing. You just discovered that in the hot tub yourself, just by accident and listening to the body
What helped was simply not running, rehabbing/strength exercises/stretching dynamic & static stretching. Simply not running at all is not enough. You have strengthen those weak points.
Runners arabesque for both Achilles and glutes and I had bad long term issues with both, fixed the Achilles within a week and big improvement to glutes.
i take supplement (glucosamine 500mg+chondroitin 400mg)+msm 500mg x2tablet daily..after a month resting n untill now almost 2 years with weekly 2days off and wary of pavement run nothing can stop me anymore..
I'm having slight ACL. I stopped running for 3 months and a half but I think I need another 2 months for a complete recovery.
Thanks for sharing your rehab journey Seth. I agree, and its actually pretty obvious that you need muscle to help carry your frame. Not saying that disrepectfully, just something that clearly makes sense that may be overlooked. I'm a guy that runs max 15 miles for cardio, with weight/resistance training being my "main" focus. Not that I'm big and bulky, I just believe its important to have strong muscles to take the load off your joints. Whenever I have joint or localized pain, I focus on building up the muscles in that area. Sometimes I get back pain, which tells me I need more ab and lower back (core) muscularity. If your neck is hurting, limber up the shouders. Not saying you need to bulk up, but muscularity can help make things easier. Also, its super important to ice the problem area before it becomes criticaly injured. Especially the knee. Achiles is more challenging, but ice on a sore knee is a material aspect of the solution.
my eureka time.
new runner in Hoka Cliftons 2? and IT band. my left knee was collapsing inward since the shoes were so cushioned couldn’t tell. doing (David Roche three minute Mountain Legs workout) and running more minimal shoes Kinvara 6. it went away relatively quick.
then a Coach i know said work up to 10-20% in barefoot shoes. something i still continue. funny i started with 100 yards and slowly moved up.
I’m watching and just say the phrase “yea man, motion is lotion”. Not 20 seconds later “...I’ve heard motion is lotion...” Bahahahahahaha
Just developed runners knee. So painful. Didn’t realise. Stopped running for four week. Going to give the exercises a go. Great advise Seth. Keep up the excellent work 👍🏃🏻♂️🌲💪
Right now suffering from Shin splints. Stop running, ice, foam rolling, strength and mobility exercises. Hope to came back soon.
Good video, Thanks! I'll take you tips to heart! For me, a eureka moment was changing to zero drop and minimalist shoes after having suffered from plantar fasciitis for 8 months. "The injury made it impossible for me to run at all. I had tried everything, all the conventional stuff, all of which tell you to do the opposite of what actually worked - to pad, protect, tape, rest. I went barefoot for walks and lightly padded but zero drop shoes for short runs and work, and lots (!) of wiggle room for my toes, and within a week the pain was pretty much gone in the mornings. Two months later I considered myself cured, I could get back to running for real again.
Just ran the Rock n Roll PHX marathon on Sunday. Had extreme soreness and pain around my knee after the race. On Monday I did cryo followed by NormaTec compression sleeve on legs. After that I hit the elliptical for 10 mins, hot tub, then sauna. After a few days I got back into the gym today and was able to do a full leg workout at about 90%. I feel like the cryo, compression, hot tub was a nice mix.
i believe the slant board is really good because it mimics gratuitously the heel drops of shoes 5-10mm. i have more pain in my knees when i wear 10mm shoes vs 4mm. so this slant board seems to really work that quad in an angle where you are mimicking landing on the surface with a high heel drop shoe. this is all theory, i am just a runner with runner's knee. will try to create this slant board at my own gym with a barbell plate!
thanks for sharing! really helpful. i have been checking other people and i found same. Strengh in legs, hips.
what i also found which helped me a lot - barefoot running.
i bought Hoka clifton 7, i run with them and i had some knee pain. partially i am sure it was also because i had little leg strengh training but pain went away after i switch shoes to 0 drop ! i had calves muscle pain since those 0 drop/ barefoot shoes work the calves much more but no more knee pain !
i felt the need to investigate though and specialy after i heard Courtney Dwalter had a majore hip injury and she did therapy and found out she needs to strenghted hips. She said it was new for her, she never thought of doing hips exercises.
and another that helped me a lot is to be very very aware of my emotional & physical condition - as i run i constantly look to relax my self - find JOY BE JOYFUL and fill all muscles with joy. that makes all pain go away everytime. for some reasons it is not so easy - i could not keep the state all the run but i know that is major key.
so most positive change for me:
1. go 0 drop shoes - knee pain go
2. ENJOY - have a full body JOY in every cell. be aware of muscles and relax keep relaxed, flow do not fight, do not self presure force ... just enjoy flow.
QOD: changing shoe brands. Had horrible ankle pain. Had to walk on the sides of my feet just to get thru the morning. Found a new shoe that worked for me and almost overnight the pain went away. I’m back to enjoying running agian.
QD: My Eureka moment occurred 3 years ago when I had a bad foot injury (plantar plate tear). My podiatrist put me in a walking boot, and I thought I was going to be recovering for a LONG time. But I noticed that I was walking around much smoother and faster with the boot given it's hard, curved outsole. Then I said it would be great if a running shoe was like that, and that's when I discovered Hoke One One. Their "early stage meta rocker" at the front of the shoe was exactly what I was looking for. I put those on, and within a week, I was back to running, and within 3 weeks, I had PR'd a half marathon without really trying. I've been wearing Hokas ever since, and that injury never returned.
The slant board is forcing the user to use their posterior chain, i.e. your glutes, hamstrings... Your movement in the slant board squat is very similar to a deadlift, in that it changes the position of your center of gravity, forcing engagement of your posterior chain. Starting at time 12:50 in video, look at how your body is to the rear, changing the center of gravity in a way that takes pressure off your quads. A deadlift (using a proper technique) does the same thing.
One could use a slant board to focus muscle activation on the quads, but that generally requires only placing the heels on the board, but that would not be recommended as a recovery exercise for Patellar Tendonitis.
P.S. I also find it very interesting how the physical therapists found your weak hip, keep up them hip strengthening exercises!!!
I had a lighter version of runners knee last summer because I stopped doing weights ( I am a rower but I do run a lot) and I was doing only running. My quads had surely weakened. I did some pt but when I realized the lack of strength was the problem I started with the leg extensions and it really helped me. Now I deal with Achilles tendinitis and I thing walking on me toes and heel does a very good job!! Thank you SDJ for all you have taught me you really changed my approach for how to deal with injuries🏃♂️🏃♂️🏃♂️
First... as I heal from Runners Knee... I too have just stopped... I was initially told I could keep running but as time went by... nope... it hurt like heck... I was going to PT... they were strengthening me and stretching me and beating me with a stainless stick... but it was still hurtin.. finally one day I decided to just run and ignore it... made it a mile and a half... stopped to stretch... and then could not run again... hobbled home... called it a day and stopped running. So now I’m starting to slowly run a couple miles a week and the pain is gone... it’s been since before Christmas that I stopped... waiting on new sneakers to come from Hoka... they’re on backorder... it’s ok cuz I’m in no rush... keep doing your strength training and stretching... Keep swimming, avoid the breast stroke as it says that it aggravates the hip... well all get there... just takes time...QOD: I’d say was when I was mad and decided to run that last time no matter if my knee fell off or not... I say that because it’s when I realized I had to stop! The pain started somewhere in mid August and now it’s mid January and I’m feeling better finally ...
QD: I was out for months with achilles tendonopathy and retrocalcaneal bursitis. My cousin recommended something called muscle floss, which is like a giant rubber band you wrap around a muscle. I put it on and did calf raises, walked around, and some light stretching. I used it twice a day, and within two days my injury was reduced to a dull ache and never came back. It's like foam rolling but less painful and more effective. I was blown away that it was more than a gimmick!
I just got some I.T. band issues I think. Its killing me not being able to run. I just finished my first marathon and I want to be back
I faced the same troubles with my knee and spent about 2 months to go thru it doing nothing and use some pills, like doctor said )). So 10 days sounds like something fantastic
Q... if you have dominant leg/hip strength that leads to injury, does your prehab/rehab work equally on both legs or more so to the less dominant leg to bring it up to par with the other?
The slantboard works the tough to activate VMO
QD: I had Planter Fasciitis my two years ago freshman year of high school. It was kinda like a burn for a while and after a run it would hurt to walk. About a 6 on the pain scale was it’s peak. I went to see a pediatrist and he told me that shockwave therapy would help me. It kinda like breaking up lactic acid. So I did that about 5 times. It went away and have not dealt with it since. Thanks Seth.
Don’t read too much into Seth. I had Runner’s knee about ten years ago and it was sparked by a significant increase in effort over a few months. I reckon running two fast marathons back to back had a role to play but I’m just glad you’re on the mend! Best wishes and keep up the vlogs - I’m loving them!
Qd, dry needling really worked for me. I had runners knee for a while and after one session (and 24h of rest) I went from pain at the top of the scale while stationary down to 0/1. Not for everyone though, some people respond differently
Going through this right now with my left knee also. Took the decision to stop running this week and work on the stretches with resistance bands and squats to. Some static bike and fingers crossed will be back running soon
A lot of bread was buttered during the making of this!
Strengthen your glutes. Its the power house of the knee. Hip thrusts is the best
Thanks for your advices. My state is in 2 weeks
the only way to stop runner knee is rest..
Looks more like Boulder than Denver.
Graston technique plus strength training is the best.
what angles do the board set to?? Do you have a link??
Seth can you do a vlog explaining your experience with twisted ankles?
Seth you have got 4F shirt💪🇵🇱
I just had runners knee a week ago, barely could walk. But I got rid of mine be taking a few days off from hard training I cross trained, I iced it twice a day for 8-10 minutes, used the trigger gun on my hips, quads and hamstrings, foam rolled stretched, and did some mini band clam shell exercises. I also bought a Osteo Bi Flex supplement to take for my joints. But I think the reduction in volume also helped things. I just needed to reset after my 10 mile race.
I’ve been debating on buying some Osteo Bi Flex supplements. Those are the big ones right? Haha. Are you still taking them to this day or did you stop once it got better?
Did u use a brace at any time in the proces?
massage gun 4 everything