How to Get Rid of Knee Pain | Runner’s Guide 

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I know I’m a little behind, but I’m incredibly encouraged by this video. I’m a brand new runner, it started by joining a “run your way to a 5k” challenge. And just has grown into such a love for running. It gives me such an incredible outlet from the stress of day to day life. It has truly make me so upset to stop running due to my knee pain, but after watching this video I feel empowered to continue my running journey by letting my knee heal and allowing the muscles around it to strengthen and grow. Thank you so much for this video.

Timely video. I just took my 1st full week off running in 6months due to metatarsalgia foot pain after a long 16mi run. The pain had risen to a 5/10 lasting for 3 days, but was mostly gone by day 6, so I was able to put in a shorter and slower long run today. Sometimes it's hard to know the difference between pushing through soreness and pushing through pain, but your 4 to 5/10 rule is clear. Thanks.

i never over did my jogging, never too far never too fast. i trained to jog with my forefoot or midfoot. i incorporated mobility training, strength training, warm up & cool down, massage and all. but i still injured my knee. now i rest and also am sad because i thought i found a hobby. it's sad cause i want to run marathon one day, but I'm injured because of jogging.

Amazing video full of great tips! You've hit every implementation I've added to my daily training and daily life since I started suffering from arthrosis and arthritis on my right knee and my left ankle due to injuries and surgeries (6 in 3 years) when I was a rugby player. I was a neutral runner but to deal with the pain I became a pronator and the adding of yoga, bike and downgrading a bit the size of my legs (them were really excessively big) saved me and I managed to run up to almost 50k (I do it once monthly) and I have better and faster runs now i'm 42 compared to when I was 25.

I agree I hurt my knee to the point where I could barely bend it and I ran a mile at my fastest even though it hurt really bad and it hasn't hurt anymore since

Really useful and easing the worry of not being able to do as much as I did. Thank you.

I had knee pain while running(suffered with knee pain since my 30's)...then I changed to fore foot running and incorporated "knees over toe's" training he's on RU-vid... now I have no pain and I mean no pain...

Verry good advice

Can you guys do a video on running with a stroller? It's so annoying, and I could use tips to not get hurt! Proper form, etc.

So I heard a pop in my knee last February, while out on my run. I had pain for a few days and could hardly walk. I then went to urgent care, and they diagnosed me with Patellofemoral Pain Syndrome. The thing is, though, the pain has improved over the weeks, and now I don't feel any pain at all. However, I still can not fully straighten my knee and it doesn't close all the way when I stand up. I've been able to continue running after two weeks off back in February, but my running pace has been significantly slower. I was once able to run faster than 7:00 for a run, but now l'm stuck between 7:30 - 7:50 pace, and haven't been able to do any speed workouts. I'm getting concerned because again, I NO LONGER have ANY pain, but can't straighten my knee like I used to and it still causes limping, even without pain. I can't enjoy running the way I used to and had so many goals with running this year after running a Marathon last December, where I got 2:58:57. 😢

Yes Medial right knee! Nigglle that drives me crazy Walking helps a lot. Run/walk too. Only about 2 runs a week right now.

Hes right. Biking yoga and building up that muscle will protect the knee joint. I just started running again and have major knee pain. It happened the first day. It's really bad.

If anyone sees this I could use an experienced runners advice. I've been training for my 1st half marathon. It's a week away. And around mile 8 my knees just below the knee cap start to really hurt. I started my lower body strength training too late for this race so I might have to push through it. But for my future full marathon I need to train correctly. What weight lifting exercises have you found that works to combat constant impact injuries?

Sir would you suggest running for me ? Myself diagnosed with osteoarthritis of second stage after two years of running.From the last year I am working on strengthening of muscles of knee gym lover person .I was to quit running because I was told by all doctors that running will worse your condition .Sir what would you suggest me. Thanks 🙏🙏

Where exactly is this?

Pain goes to 7,8 one min into the run :)

I had my right knee checked out (x ray) because of persistent knee pain and the orthopedist said that my knee look great structurally so it was probably a degenerative meniscus injury. My next course of action was to commission a physical therapist to strengthen my knee while backing off from running. This really helped big time and I was able to resume running with reduced mileage. But I just came back from my vacation in the Canadian rockies and all of the uphill and downhill hiking has now aggravated my left knee! The pain is excruciating when running and my good knee is now my bad knee and while the initial bad knee is fine. WTF?

As a new runner I was wearing bog standard trainers not even thinking how important the footwear is. My left knee and lower back was hurting but I just got on with it for weeks after. I now have bought a pair of New Balance Fresh Foam 1080 V13 and they are an absolute game changer. This is so important to invest in some real running shoes designed to protect your joints from the pounding of running long distances.

I've been running for 3 months and have just started getting knee pain 🙃 I really enjoy running and don't want to give it up just yet. Hoping the physio can help!

Great video! I had a torn meniscus a few years ago, plus osteoarthritis in my right knee. I agree that “no pain, no gain” is NOT a healthy mantra when you’re trying to enjoy running with bad knees. Learned that lesson the hard way.

I just got back into soccer after tearing my manicus, and not having really done any type of running or sprinting for a few months. I went to the gym and did exercises to strengthen my legs/knee, but never any cardio, only the second week in and my knee/leg feels like it's going to shatter, is that just me getting used to running again or should I sit bench for a little while

I have knee runner should i run wit knee sleeves will it prevent i wanna run but am scared. The pain always comes when iv done 6 miles when i often run 25miles i dont know why its been botherin me for a week am 46 n been runnin for 2 years jeezz that frustrates me

I can lift weights regularly (squats, deadlifts, etc.), and get zero pain. Oddly, as soon as I run, I get knee pain afterwards. I never get the pain during. The swelling occurs afterwards and it slows any progress down because I’ll have to take 2-3 days off each time. Also, I get hip and medial knee pain together, so I don’t believe it’s ITB syndrome just based on the hip/knee pain location. It may be a gluteal or a form issue. I have t been to a specialist because the swelling goes down and it goes away after rest. 😏

ive been doing 32km every single weekend for th last 2 years but since last weekend the left knee started to act up fearing it migh be minicus tear not realy super painfull but will stop running for a while now

People enjoy pushing the boundaries as running. I agree we need to listen to our body and take responsibilty for our bodies, minds, spirit. Focus on what you are able to and enjoy your workout, yet push yourself. Be responsible for your body.

About to ice my Achilles now and trying to tell myself my long run tomorrow shouldn’t be that long.

I spent most my life running. Even ran cross country for my high school. Went into the military and messed up my knees when they made us so weighted jogs. Quit running and started cycling because of lower impact. Now I wish I could had learned to better manage it and not quit. But I honestly didn’t think about it. The pain was a bit much and it just discouraged me. Going to try to cross train running and cycling. But will start slow.

Your injury sounds the same as mine at the moment, i wish i could actually run even a lit bit! Been 2 weeks and still pain, thank god for bikes, i would have gone nuts without moving my legs!

Kia Ora follow Kiwi, thank you for the wise words ^_^ I subscribed as I rarely stumble across Kiwis here and recently recovered from a minor knee issue sustained from running - will keep what you've said in mind thank you 🙏🏻

Thank you so much I have this problem and it just won't go away and this was really helpful

Thank you for this. 99% sure I’m having a medial meniscus issue. Seeing a physio tomorrow but have been really discouraged. Hopefully I can keep running but smarter this time. Thanks again!

This video is encouraging. I injured my medial meniscus a few months ago and have been struggling to stay active without flaring it up. I'm only in my mid-40s and want to stay active! I also have an injury that can not really be "fixed" with surgery; it would be more of a "clean-up" (debridement) surgery, which I don't want to do at this time.

This is so perfect. Confirms and agrees with all that I have put together, since my knee injury a couple months ago. Training on a downhill 8 mile stretch, for a downhill marathon 4 months from now, I pushed too hard and felt what was like an ice pick jammed into the back of one knee. Obvious treatment was to stop and let heal. But with no blood to cartilage, the best treatment was to get fluids circulating in there, absorbing all of the collagen, turmeric, glucosamine, etc, etc, that I added to my diet. And to do so gently without shock. So rowing and cycling were added in place of easy runs. Taping, bracing, and compression tights with extra knee support helped also. All this focus enabled me to compete a half marathon only two weeks later. Not my fastest time, but its completion at all was a huge victory. Knee feels great now. And it will be very gradual increases in downhill tests that lead to what I hope is an awesome downhill marathon result.

Ok cool.I had medial meniscus damage (not torn) according to MRI taking me a year to get back to jogging. Did some stupid stuff on the way trying to rush things but have arrived at an acceptable level for me now. One important thing which has been vital is wearing a compression sleeve over my knee.(covers half my calf up tp half my thigh.)

I just got chondromalacia in my knee, and all the info online has been pretty confusing. I really want to get back into running but I’m scared I’m not supposed to? Or if I’m ready, because the pain and clicking haven’t stopped since diagnosis ☹️

Twisted my knee it swelled up then was clicking and locking , I’ve done it before but this time seems worse . Are knee sleeves a good idea I’ve a 10k run in 2 months 😮

I got runners knee. Does this help too?

My knees feel worse with cycling than with running

I’m going to add this info into my training. Thank you.

Great tips as usual 👌thanks!

That's my problem

Good video! Thank u!

Been running for 7 months from 1km to 3 km to 5km daily 1day rest on sunday and now i have knee pain

I just did

Running? I’m DONE….. Just did my meniscus tear. I’m 55 and it’s walking, cycling, swimming and occasional light hiking. I’d like to have knees when I’m 60, 70 and maybe 80. No MORE running. It’s for two type of people; 1. healthy people with great knees 2. Chumps This meniscus tear came with ZERO warning and I wasn’t over doing it.

👍

Yes that's the plan!

I have runners knee. Thanks.

Thanks for the great video! It's encouraging to hear your story with balancing running with a meniscus tear. I couldn't run for 9 years because of a torn meniscus (didn't know that's what it was until recently), even with lots of careful physio and cross training. My surgeon was confident it could be repaired with good chance of recovery, so I went ahead with it and stayed patient through a long, slow recovery (my meniscus was stitched together arthroscopically, not trimmed out, which apparently is a faster recovery but with higher chance of long-term damage/osteoarthritis). I have been carefully cross training and increasing mileage for the last 1.5 years, and I've been able to do 2 5k races and run 10 miles/week consistently without much discomfort. Your reminder to cross train, not push limits unnecessarily, and stretch and strengthen is very timely. I need to be careful these days to keep up with all of that and not get ahead of myself! So thankful to be running again! I loved hearing that there seem to be long-term benefits to running (wisely) with a torn meniscus.

What about walking?

Cycling is what caused my knee pain

I had my first marathon n now my knee is paining, gibe me some solutions

Great advice. I love all your videos. BTW, you can definetely stress your knee on the bike!

Great video!!!

Hey mate. Ardi here from the far north of Aotearoa in Kerikeri. Just seen this video and loving the way you deliver your content. Happily subscribed 🙂 Had a good laugh but more importantly was the message. Been running for the past 3months slowly building up towards a few ultra marathon events and have a Half Marathon coming up in November. Training has been going extremely well going from strength to strength… however, I may have pushed a lil too hard too soon and noticed after my long run of 27kms on sunday gone, right knee is saying hello.😅 glad you make content like this as I can address my situation with confidence and start paying more attention to my body and incorporate cross training into my schedule.. cheers 🥂

Great content. Thank you.

Ty sir

Great video, full of wisdom

I learned absolutely nothing

Thank you.

Thanks.

Very greatful for this very informative video 💪👍

Great advice 👍

Run on grass

Excellent advice! I have to admit I'm used to Aussies being quite tough on themselves, I would not have been surprised by a message of "just get on with it" But I think coach Brad is exactly right, one must be smart about knee issues, and above all patient. First do no harm, or perhaps better, "first, do no _further_ harm"

Hi Brad , Thanks for the video, just watched some of your stuff & felt the need to write. I had a meniscectomy operation on my right knee in july (I've got osteoarthritis in it already). I was very active prior to my operation (running 4 times a week & doing a couple of MMA classes too), by the way I'm in my late 40ies . Unfortunately, the surgeon's advice was to stop my previous activities, he said I should only cycle or swim (very gently). I'm finding this too hard to accept , and the whole situation is depressing me. As for physio, it's almost non- existent, they don't even touch you these days, just sending out an email with the movements I should do (really basic stuff). I would appreciate your advice (or anyone with a similar experience reading this) as what to do next, for instance: is there a specific training program I should follow to help me get back to running ? I know I wouldn't be able to do what I used to do , but I'm hoping to do something rather than nothing (since my operation I've put on nearly 2 stones even though my diet & portions are the same). I would greatly appreciate any useful advice/recommendation. With all my thanks in advance.

Very good and useful information thank you 👍👍