Runner's KNEE FIX in 3 exercises and 3 minutes per day (PAIN FREE RUNNING)
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- Опубликовано: 31 янв 2023
- #kneepainexercises #injuryfree #runfaster
Knee pain during your runs and after? And it doesn't go away? Perhaps all you're missing is a quick and easy exercise routine to unlock that problem. Here is that routine: 3 exercises in 3 minutes to get your knee back in top shape until you check with your therapist or doctor.
Please feel free to comment if you have questions. Really hope this can helps!
You may be suffering from from other knee conditions. Do check for patellofemoral pain syndrome right here:
• PATELLOFEMORAL PAIN sy...
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Great to see you back Stefan! Was just thinking about your videos the other day :)
Thanks for tuning in Phil 👍
Awesome exercises Stephane! I should do most of these exercises often! Thank you and great to see you back!
Thanks Gil! I should do then more often too if I'm honest...
Best video I have ever found for this.
Thank you! Hope you get better soon!
Thanks for sharing!
Thanks a bunch for commenting 👍
Yay, Stephane is back lecturing us runners about things we actually know, but love to ignore. Welcome back, dude!
Haha, thanks! Love the lecturing and good to be back... So much to catch up on...
@@SafeMotions so many injuries to prevent!
@@TDMiller so much strength training to do...
Another great and high-production video, Stephane! I love how you use two cameras and masterfully incorporate the clips from the 360 camera! My left knee makes a "clicking" sound when I bend down, e.g. when I do squats. It is not painful. Is it IT band related?
Thanks for your comment! Knee clicking us quite common and usually nothing to worry about if there is no pain associated. If it is the IT band, it would probably be painful. The knee cap would probably grind rather than click. You could check if you lack mobility in the knee (tight quadriceps?). But if not, just monitor that knee, see if there's anything to fix in terns of strength and alignment there just in case, and if not, I wouldn't worry too much about it
My dad walked in the room at 1:10 and had a few questions for me
Bro… the timing of publishing your videos always lands whenever I need it the most. I’m currently nursing a minor knee discomfort. Thanks for the great tips and exercise demonstrations, I will definitely practice/prioritize those for the next couple of days/weeks. On the other hand, I’m way overdue to set an appointment with my Massage Therapist and Physiotherapist. Thanks again brother.
Sorry to hear about the knee discomfort. Hope these help! Let me know... Keep it up!
Great video Stephane! I'm not experiencing any knee pain currently, but I always like to keep current on prevention/rehab techniques. I love the angled leg glute bridge - I'll be adding it to my daily core work! Thanks bro! Keep pushing!
Thanks a bunch Paul! Yeah, that bridge just gives us that extra focus on the glute medius...
top notch thanks
Thanks for your comment!
thanks for the video
You're welcome. Thank you for your kind comment!
Great explanation
Thank you!
I got runner's knee on my left because of that stupid 20,24km ran I did on New year's day. Already 2 weeks I restrained my self to run again. Your video helps a lot, thanks bro
Glad it helps! Don't beat yourself up, once recovered, you'll be stronger for it. Just take your time.
How's the recovery going, and how would you describe the pain you've experienced?
@@invincibleisaac2000 I've done 14km run last Sunday and stop after I felt the throbbing numb on the knee. It's getting better I still doing the hamstring and quat strengthening exercises while cutting the running milage, hopefully it completely cured on Feb so I can start my marathon training plan on March (I have a marathon on July)
@@DavidSXXX Hope it goes well - keep us updated
@@invincibleisaac2000 Just ran 10km and felt nothing I think I'm fully recovered.
THANK YOU
You're very welcome. Thank you for your comment!
Very nice video and informative. I saw some 360 footage as well 😊👍
Thanks Stelvio. These cameras are just great...
That is highly appreciated. These exercises actually helped with getting rid of the runner's knee in only 2 days. Thank you very much.
#SeeSomethingSaySomething
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This is great to hear!! And thank you for sharing your experience 🙏
I have tried everything for knee pain. Ultimately, the only and best solution was to do dry cupping on the sides of the knees. Cupping increases blood circulation at the point of the injury. You can have this done or do it yourself. Order a cupping set online. Rub your knees with olive oil or other oil and do the cupping for about 10 minutes.
Thanks for the suggestion! I'll look that up. I had tried cupping for my shoulder and it wasn't so effective there, but never thought it could be done on the knees!
Very well explain . Thanq
Thanks for your comment!
Hi, I have this tingling and warm sensation if I sit on a chair at the office, from 8 am -to 12 am no issue, after 12 am, this warm, tingling sensation starts. It never goes unless I start moving around !!!!
Last year the sensation was different, as per the following: whenever I felt sleepy my knees started tingling and started to send signals to my brain and the adrenalin went sky rocking, and woke up frightened due to my heart beat. I visited many doctors at that time and they said, based on your knee assessment everything is ok. some of them said the wear and tear effect may cause you to have a partial ACL tear and meniscus as well, but not Major. I read a lot of articles about knee problems, not none describe the symptoms I have. I run three times a week 5 kilos for each. I do light leg exercises. I did some physiotherapy but didn’t help much.
Hi there. Sorry to hear about your pain. Have you checked if it's not chondromalacia patella? Usually discomfort (not tingling though) in the kneecap area often when sitting for a long time with the knees bent. It could also be a nerve issue, but the affected area is usually quite wide, if it's a nerve. Not just exactly the knee.
wear zero drop bare foot style shoes that have wide toe boxes so your feet can move naturally like they were designed to.
Many thanks for the tip! Simply wear the shoe that mostly fit the ergonomics of your body weight, muscle distribution, tendon health, running style and running terrain.
Stephane, I absolutely loved your clip on fixing knee pain! Your exercises are a game-changer for anyone facing this issue! Anyway, have you ever considered that the root cause of knee pain could be more psychological than physical? Oftentimes, our knee pain reflect our stubbornness, pride, and inflexibility in life. Just a food for thought. Keep up the great work! #runnershealth #mindbodyconnection #flexibilitymatters
Mihai, thank you so much for your comment. Very interesting thought. In general, pain is very multifactorial and we often see on MRI spines that are shattered with no pain and spines that are looking fine, but with patients in high pain. So yes, sometimes our knees can hurt because we're us, no mechanical reason. Thanks for sharing your thoughts!
😂 hope you recovered from the burned legs, Stephane! 👍🏻
My legs are ok, thanks. But I'll think twice before lying down on that deck in full sunlight next time... And geez, the plastic on my backpack, I was not acting at all during the shooting...
Marathan planners for begineers should come with a health warnin.
Haha, I guess so. Injuries in runners usually happen when training for a race...
01:10 that’s how I feel I am when my boss yells at me
what abt one's anterior ankle and peroneus longus? Or ankle/hip impingement?
Thanks for the suggestions! I do have a couple of hip videos, but not specifically for hip impingement. Let me work on those.
How many repetitions of each of these movements would you recommend each day?
What about hip pain?
I have a couple of videos about those. Here's one of them ruclips.net/video/1GHzpK0-eEo/видео.htmlsi=Lg6iPJIBBMdERWh2. Always better to consult with a specialist though!
Can runners knee go away permanently ?
Yes! Was a real struggle when I started running and for a long period.
Do one legged strenght training, general leg and back mobility - 2x / week, nothing excessive needed. When running, Keep feet appr at shoulder width, and avoid excessive twisting of upper body. Good luck
Let me ask questions about my knee. Sometimes I can hear small voice from knee.But I don’t feel any pain. Should I worry about this and what should I do?
Thank you.
Thanks for your question. I am not sure what you mean by small voice. Can you clarify?
@@SafeMotions Thanks for your reply sir. It’s difficult to explain. But it just like plastic voice.And I am running about 20km per week.
I think I understand. Perhaps your hips are getting tight. If there is no pain, there is not much to worry about, but I would foam roll the front of the hip (not the side of the leg). You can look up foam roll (or massage) the TFL.
@@SafeMotions Thank you very much Sir.
Can one run with knee pain?
It's usually not a good idea to run if running causes you knee pain, unfortunately. Maybe you can consider running shorter pain-free distances, or at lower speeds, until you figure out what is causing the pain and start to address it. If running always causes pain no matter what, consider cycling or other activities until the knee issue gets resolved.
1. Glute Bridges 0:34 (45 Seconds for Each Level)
2. Step Ups 1:40 (60 Seconds Each Leg)
3. Hip Mobilization 3:52 (Hold 60-120 Seconds Each Leg)
Repeat this 1-2 Times a Day.