Knee Pain When Running? | How To Avoid Runner's Knee

  • Published: 11 March 2019
  • Runner’s knee is something you may hear of fairly regularly in the running and triathlon world. It can seriously hamper your training or leave you completely sidelined. We're going to take a closer look at what is going on in “runners knee” and most importantly give you tips on how to avoid it in the first place.
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    Runner’s knee is fairly common in the running world. It can seriously hamper your training or leave you completely sidelined.
    This annoying injury can cause a dull, aching pain under or behind the kneecap, swelling, and even a popping or grinding sensation in the knee.
    All of these symptoms are most likely to occur when you’re bending your knee while walking, squatting, kneeling, or running. And they’re caused by irritation of the soft tissues or the lining of the knee, worn or torn cartilage, or simply strained tendons.
    In this video Mark takes a closer look at what is going on in “runners knee” and most importantly bringing you tips, stretches and advice on how to avoid it in the first place.
    If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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Comments • 263

  • joe louden
    joe louden  Před 3 dny

    The best way to avoid Runner's Knee is to avoid running. There's no such thing as Walker's Knee, Swimmer's Knee, Strength Trainer's Knee, so just use a less damaging form of exercise for fitness or run less frequently. Running has an almost 100% annual casualty rate. My knees are destroyed from 3 decades of running, so it's too late for me. I wish I would've quit years earlier.

    • SuperOlivess
      SuperOlivess  Před 3 dny


      • Darrell Harris
        Darrell Harris  Před 7 dny

        Watch at 1.50x speed.....

        • Jonathan Pritchard
          Jonathan Pritchard  Před 9 dny

          One thing not mentioned, good running form is extremely important for preventing knee injuries. Heel striking puts massive strain on the knee (and the rest of the leg). Best to practice a forefoot strike using the ankle and arch of the foot to dampen the strike and distribute its impact up the leg more evenly over time.

          • Joseph Castro
            Joseph Castro  Před 9 dny

            Bakit sa iba ako nakatingin #Daks

            • rienzi zano
              rienzi zano  Před 11 dny

     Ifind this very effective.

              • Dhiren budhwani
                Dhiren budhwani  Před 12 dny

                Thanks a lot for the video.👍👍

                • Moe supporter
                  Moe supporter  Před 17 dny

                  I have runner's knee My knee cracks a lot and it's also swollen.

                  • Jared Creer
                    Jared Creer  Před 10 dny

                    That cracking you here could be excess fluid stuck inside the joint. Take it easy and do what you can to get the swelling down. If that doesn't work you may have to go to a doctor for him to suck out the fluid from the knee. I've had to do that a few times myself

                    • BIG 1400
                      BIG 1400  Před 15 dny

                      Moe supporter, I have the same problem in my left knee, for me it hurts to bend my leg back as I push off the ground as I am running.

                      • matthew leinbach
                        matthew leinbach  Před 23 dny

                        I've had runner's knee.... don't have runner's knee.

                        • Imasha De Fonseka
                          Imasha De Fonseka  Před 23 dny

                          love this! thank you!!

                          • Ken Coogan
                            Ken Coogan  Před 25 dny

                            Great video, thanks! Have just succumbed to what feels like Runners knee so I've been trying out these exercises. How long do you think is appropriate to spend on exercises like these during a session? Is 1 hour sufficient?

                            • Barish Tugrul
                              Barish Tugrul  Před 26 dny

                              Far more better advices in long term than those miraculous solutions offered out there. Thanks a lot, thumbs up! 👍🏼👍🏾👍🏿

                              • oscar p
                                oscar p  Před 27 dny

                                SEXY BRITISH HUNK

                                • Joseph Lamicella
                                  Joseph Lamicella  Před 28 dny

                                  What runner shoes are those?

                                  • Writerko
                                    Writerko  Před 25 dny

                                    Brand is called "On Running". But don't know which type exactly.

                                    • Maria Jose
                                      Maria Jose  Před 29 dny

                                      me watching this after being six months without playing cause of runners knee

                                      • Phuket UFC
                                        Phuket UFC  Před měsícem

                                        My knee is sometimes clicking when I'm turning my body alittle and not my legs...I run everyday for 2 hours and happened to go 3 -4 hours one day and the next day my knee aches when I lean down, is this runners knee?

                                        • Fakeha Shahid
                                          Fakeha Shahid  Před 29 dny

                                          Same is the case with me

                                          • Denis
                                            Denis  Před měsícem

                                            I don't run for months then I go and run for 3-4 hours, that might be the cause. I'd run more often but I'm too lazy so I do it all at once 🤣

                                            • Junior De La Rosa34
                                              Junior De La Rosa34  Před měsícem

                                              Both my knees are jacked at the moment

                                              • TUSHAR जाट JAAT
                                                TUSHAR जाट JAAT  Před měsícem

                                                Please please please please please

                                                • andres rodas
                                                  andres rodas  Před měsícem

                                                  Wtf is an ACL tendon.

                                                  • DB 007
                                                    DB 007  Před měsícem

                                                    Simple; stop heel striking and run with proper biomechanics = no runners knee Heel striking is piss poor biomechanics. Our calf is our natural shock absorber, just like in a car. We have shocks in our car to prevent the impact from hitting the mounting points and tearing the car apart. Same with our body and knees. Heel striking negates the calf completely and puts all the impact on your knees. Running properly and landing on your forefoot engages the calf and absorbs the impact naturally. Honestly, heel strike running is almost dumbest thing in the world.

                                                    • Lucky Bhandari
                                                      Lucky Bhandari  Před měsícem

                                                      Very helpful thank you brother 🤗

                                                      • aleah jane
                                                        aleah jane  Před měsícem

                                                        idk but like i’m dumb so idk if i have this oop. so i get pain on the sides around to the top and then inside the knee whenever i play netball. (it’s a constant ache) i had a game early saturday and i can of the court barely able to walk. it took me until sunday night to be able to walk properly without pain. yet now i can’t walk up stairs because it causes knee pain.

                                                        • Otap7
                                                          Otap7  Před měsícem

                                                          What's the brand of the roller? Thanks for the video

                                                          • PAY SEE TIANG -
                                                            PAY SEE TIANG -  Před měsícem

                                                            Dun run on heel

                                                            • Elizabeth Rogers
                                                              Elizabeth Rogers  Před měsícem

                                                              I began applying this specific knee pain therapy “Yοyοkοn Vxy” (Google it). I am impress with everything that this amazing remedy has shown me. I previously had a plan of getting a knee replacement by January yet ends up I don’t need it any more. At this moment, so great! It`s been about 3 weeks. .

                                                              • Vincent Pagot
                                                                Vincent Pagot  Před měsícem

                                                                Just wear Altra shoes and you will be just fine and stay healthy.

                                                                • PixelRelatedismyname
                                                                  PixelRelatedismyname  Před měsícem

                                                                  The 10% rule is supposed to be 10% per run, not week. In a normal cross country training course you go from running one mile to three miles in a month. I think the more common running rule ive heard is you run a certain distance. You then run it again (just to verify that your body can make that distance consistently) and then you increase your distance by 25%. However, i will say that this doesnt apply to weight lifting. 25% increase in weight would be insane!

                                                                  • Mahmoud Alsayed
                                                                    Mahmoud Alsayed  Před měsícem

                                                                    Thank you so much for this video! It really helped me a lot.

                                                                    • Global Triathlon Network
                                                                      Global Triathlon Network   Před měsícem

                                                                      Good to hear 🙂

                                                                      • Trooper Two
                                                                        Trooper Two  Před měsícem


                                                                        • artemas33
                                                                          artemas33  Před měsícem

                                                                          Here are the cliff notes saving you 7 minutes 1. Incremental training no more than 10% per week 2. Stretch liberally

                                                                          • Aeon M
                                                                            Aeon M  Před měsícem

                                                                            why does he seem drunk. or is it tired?

                                                                            • Sherman Person
                                                                              Sherman Person  Před měsícem

                                                                              Run on rubber tracks and dirt trails and don't eat sugar...

                                                                              • Djuntas
                                                                                Djuntas  Před měsícem

                                                                                running barefoot, is it a myth to help?

                                                                                • F. Hofer
                                                                                  F. Hofer  Před měsícem

                                                                                  I've been having knee pain all week long. Did the stretches for 20 sec each. Pain's gone! Thank you!

                                                                                  • The-Dan-Signal
                                                                                    The-Dan-Signal  Před měsícem

                                                                                    When I started doing the one legged squats, it made me realize how unstable the balance in my legs are. When I finished all the exercises, my knee pain wasn’t as bad. I’ll continue these exercises and come back later to tel you my progress. Just one question though: should I do these exercises every day?

                                                                                    • Yogesh Misra
                                                                                      Yogesh Misra  Před měsícem

                                                                                      My knee hurts when I start running. It never did for the past 2 years. I am overweight as well. After about 50 m running the pain dissipates and reoccurs after half an hour when I finish running. Pls help me. It is frustrating not being able to run smooth. Email : [email protected]

                                                                                      • N C
                                                                                        N C  Před měsícem

                                                                                        it took 2 minutes and 22 seconds to actually start the content of the video. jesus christ.

                                                                                        • Syam Prasad Palanki
                                                                                          Syam Prasad Palanki  Před měsícem

                                                                                          Please help me as I'm suffering with runner's knee right now. I'm having cracking sound & feeling more tired walking. Any suggestions to recover from this is mostly welcome

                                                                                          • Mohit Sharma
                                                                                            Mohit Sharma  Před měsícem

                                                                                            these Stretches, before or after running ?

                                                                                            • Pedro Camara
                                                                                              Pedro Camara  Před měsícem

                                                                                              The answer is probably just regularly, but you'd do good to do them before and after anyways

                                                                                              • Franky Nengnong
                                                                                                Franky Nengnong  Před 2 měsíci

                                                                                                We should do all the exercise or chose any 3 ...and how should it b done f ry day?

                                                                                                • Kyle Kingston
                                                                                                  Kyle Kingston  Před 2 měsíci

                                                                                                  Hurts like heck when I bent it.

                                                                                                  • Trent Dardick
                                                                                                    Trent Dardick  Před 2 měsíci

                                                                                                    Don’t foam roll IT Band. There’s no muscle so you’re just tightening the band itself. No bueno. To hit the hip flexor turn it at an angle just below the hip.

                                                                                                    • Berrybee
                                                                                                      Berrybee  Před 2 měsíci

                                                                                                      I do never feel my knee,but constantly my feet. I have runners feet😉

                                                                                                      • Global Triathlon Network
                                                                                                        Global Triathlon Network   Před 2 měsíci

                                                                                                        Hey Berrybee - runners foot is a thing, might be worth checking out if it persists.

                                                                                                        • Andres
                                                                                                          Andres  Před 2 měsíci

                                                                                                          I used to get runners knee often, and it all stopped when i re trained myself to forefoot running, and ran in zero drop shoes or even barefoot. There is a long transition period but I just completed a half marathon with zero joint pain!

                                                                                                          • DB 007
                                                                                                            DB 007  Před měsícem

                                                                                                            Heel striking is piss poor biomechanics. Our calf is our natural shock absorber, just like in a car. Heel striking negates the calf completely and puts all the impact on your knees. Forefoot running engages the calf as it’s supposed to do naturally and absorbs the impact properly, saving your knee b

                                                                                                            • Andres
                                                                                                              Andres  Před měsícem

                                                                                                              @Aeon M i found that running on pavement barefoot was better than running on grass as i could feel the way i was landing better, plus you can't see what's in the grass. But build up to it, finish your run barefoot... 300m, then 600m 900m, and so on. You will get weird pains inside your feet at the begining as the muscles inside your feet strengthen

                                                                                                              • Aeon M
                                                                                                                Aeon M  Před měsícem

                                                                                                                singularity running barefoot on sidewalks? pavement? does it matter?

                                                                                                                • Jun Yu Tan
                                                                                                                  Jun Yu Tan  Před měsícem

                                                                                                                  @singularity haha okay. Just thought it was new because of the sore calves.

                                                                                                                  • singularity
                                                                                                                    singularity  Před měsícem

                                                                                                                    @Jun Yu Tan Thank but you i am already doing it for years :P i use vivo barefoot stealth and i am happy

                                                                                                                    • gomitogomez1
                                                                                                                      gomitogomez1  Před 2 měsíci

                                                                                                                      Don't run... that often.

                                                                                                                      • 5ure 5ure
                                                                                                                        5ure 5ure  Před 2 měsíci

                                                                                                                        The thing is, that you do not need stretching, exercise for legmuscles( They do not help with the knee!) You can not bend your knee ”too much” when you land. If you have a sore knee, try running with slightly straighter knee. Not completely straight eather. Also make sure to land with the forefoot. I have had knee problems my entire life, mostly from soccer. So I stopped soccer and running gave the same pain. Then I watched elite marathoners, and I noticed that the knee is not that bent. That did the job for me.

                                                                                                                        • Josue or chico Elite
                                                                                                                          Josue or chico Elite  Před 2 měsíci

                                                                                                                          That truly did help thank you very much Sir😭😭

                                                                                                                          • Global Triathlon Network
                                                                                                                            Global Triathlon Network   Před 2 měsíci

                                                                                                                            Glad you found it useful 🙂

                                                                                                                            • High Life
                                                                                                                              High Life  Před 2 měsíci

                                                                                                                              It fuckin hurts and it’s annoying

                                                                                                                              • Flopsie
                                                                                                                                Flopsie  Před 2 měsíci

                                                                                                                                Follow the 10% rule *David Goggins has left the chat*

                                                                                                                                • Vardeh
                                                                                                                                  Vardeh  Před 2 měsíci

                                                                                                                                  Has EXACT foam roller as me :-D

                                                                                                                                  • K1NGM4RV
                                                                                                                                    K1NGM4RV  Před 2 měsíci

                                                                                                                                    Simple: don't run :D

                                                                                                                                    • Jason Chambers
                                                                                                                                      Jason Chambers  Před 2 měsíci

                                                                                                                                      Thanks that was great.

                                                                                                                                      • steven davis
                                                                                                                                        steven davis  Před 2 měsíci

                                                                                                                                        Great post , thank you .

                                                                                                                                        • Lowrider Smith
                                                                                                                                          Lowrider Smith  Před 2 měsíci

                                                                                                                                          adidas UltraBoost made a massive change for me..

                                                                                                                                          • Pappy Fog14
                                                                                                                                            Pappy Fog14  Před 3 měsíci

                                                                                                                                            Can anyone help me? It hurts the bone coloured blue in the thumbnail. Or atleast link me a video because I can’t find any. Please and thank you :)

                                                                                                                                            • queertales
                                                                                                                                              queertales  Před 3 měsíci

                                                                                                                                              Definitely focus on your running technique too. Heel striking often causes this to begin with, as it puts a lot of strain on your knees.

                                                                                                                                              • Joe B
                                                                                                                                                Joe B  Před 3 měsíci

                                                                                                                                                Common issue with people who heel strike.

                                                                                                                                                • .
                                                                                                                                                  .  Před 3 měsíci

                                                                                                                                                  Step 1: wear thinner soles youre welcome

                                                                                                                                                  • Frank Desiront
                                                                                                                                                    Frank Desiront  Před 3 měsíci

                                                                                                                                                    I had a runner knee for more than a year... i switched from the usual running shoes to barefeet running shoes (fivefingers..) and learned how to run on my toes instead of the heel of my foot. Try running barefoot and you will adapt the same running style, absorbing the shock with your feet and leg muscles instead with your shoes. From day 1 switching the shoes, I never felt pain my knees again. After the fivefingers I switched to more confortable barefoot running shoes, which looked like a running shoe, unlike the funky 5-toes-shoes. I'm still using the same running style, rolling my foot (landing on my toes and then rolling my feet towards the heel). NO MORE KEE PAIN! I've spent so much money on doctors... no could help me, they all told me that the inflamation of my ligaments were due to excessiv running ( which wasn't he case). thx for reading, and I hope I can help some people with this comment.

                                                                                                                                                    • Kannan Ma
                                                                                                                                                      Kannan Ma  Před měsícem

                                                                                                                                                      Hello Desiront, Thanks a lot for your comment. Shall we follow this for long runs as half marathon?

                                                                                                                                                      • NOOB PLAYS
                                                                                                                                                        NOOB PLAYS  Před 3 měsíci

                                                                                                                                                        I didn't ran for almost 4 years now and I am 13 years old (introverted problems) and I get runners in just running for less than 20s

                                                                                                                                                        • Sister Mary Clements
                                                                                                                                                          Sister Mary Clements  Před 3 měsíci

                                                                                                                                                          I deliver mail for a living. I walk on average 30k steps. That works out to 23kms. And all that only burns about 1400 calories!! That's it. So when I see people jogging I laugh. I laugh be cause not only are these people destroying their knees, but they're also burning hardly any calories at all. The average jogger might job for an hour. Maybe 2kms. Maybe 150 calories if theyre lucky. People are better off going up and down stairs. Jogging is a scam.

                                                                                                                                                          • David Stewart
                                                                                                                                                            David Stewart  Před 3 měsíci

                                                                                                                                                            Good easy to follow roundup

                                                                                                                                                            • DENIZ AYTEKIN
                                                                                                                                                              DENIZ AYTEKIN  Před 3 měsíci

                                                                                                                                                              Dry needling and stretching tensor fascia lata is the besttt :) and of course adjust the shoes and soles, minimize the impact from the ground!

                                                                                                                                                              • PreachyPeach
                                                                                                                                                                PreachyPeach  Před 3 měsíci

                                                                                                                                                                I recently started exersing by jogging 3 miles a day. After 4 days my knee stated to ache and it would hurt to bens my leg while jogging. Hopefully this helps.

                                                                                                                                                                • feyzi with no surname
                                                                                                                                                                  feyzi with no surname  Před měsícem

                                                                                                                                                                  Did it?

                                                                                                                                                                  • SgtMacska
                                                                                                                                                                    SgtMacska  Před měsícem

                                                                                                                                                                    Yeah, did it?

                                                                                                                                                                    • Kevin Loo
                                                                                                                                                                      Kevin Loo  Před 3 měsíci

                                                                                                                                                                      PreachyPeach did it help? Leaving a comment here to stay updated

                                                                                                                                                                      • Marcello Herrera
                                                                                                                                                                        Marcello Herrera  Před 3 měsíci

                                                                                                                                                                        I get some pain on the outer sides (left side of my left knee, right side of my right knee) of my knees, is that still considered runner's knee?

                                                                                                                                                                        • Andres
                                                                                                                                                                          Andres  Před 2 měsíci

                                                                                                                                                                          Try stretching your gluteus often, sounds like the it band is tight. That comes from sitting a lot.

                                                                                                                                                                          • Ross
                                                                                                                                                                            Ross  Před 3 měsíci

                                                                                                                                                                            I had the same last year (although just my left knee) and ended up going through physio. For me, it's because my right leg is stronger than my left so my left can't deal with the pace and gets injured. Physio told me to do squats etc for strength, foam roll like Mark is doing and lots of quads stretches. Also doing flexibility exercises like sidesteps with a band around ankles. I was told the glutes take a load of the pressure when you're running if you activate them properly, which I wasn't doing. I have to do gym work 2-3 times a week to stop the pain coming back, although I currently still get it if I run more than 10k.

                                                                                                                                                                            • Gavin Childers
                                                                                                                                                                              Gavin Childers  Před 3 měsíci

                                                                                                                                                                              I think I had runners knee like 4 or 5 times when I would go run 10 miles every day during the winter but during my running seasons I was only running like 5 miles but I have had this knee issue ever since I pulled my quad and not knowing the pain difference I ran on it for a good month before my leg litterly kept giving out and ever since my left leg can't squat properly I do stretch a lot though like a hour minimum and it does help

                                                                                                                                                                              • Laura Walker
                                                                                                                                                                                Laura Walker  Před 3 měsíci

                                                                                                                                                                                I went to a trail event at the weekend (4 days ago) up many hills. I was fine with 10km on the flat. I was running a fun flat 5km evening event on Wednesday and suddenly my knees were in agony. Great video. It makes sense really.

                                                                                                                                                                                • Global Triathlon Network
                                                                                                                                                                                  Global Triathlon Network   Před 3 měsíci

                                                                                                                                                                                  Glad you found it helpful!

                                                                                                                                                                                  • If Only
                                                                                                                                                                                    If Only  Před 3 měsíci

                                                                                                                                                                                    It's all about AR TI CU LA TING when one speaks

                                                                                                                                                                                    • banana300295
                                                                                                                                                                                      banana300295  Před 3 měsíci

                                                                                                                                                                                      good job! thanks GTN!!!!!!

                                                                                                                                                                                      • Global Triathlon Network
                                                                                                                                                                                        Global Triathlon Network   Před 3 měsíci

                                                                                                                                                                                        Glad you enjoyed!

                                                                                                                                                                                        • Rishab patyal
                                                                                                                                                                                          Rishab patyal  Před 3 měsíci

                                                                                                                                                                                          I hate this things this is third time for me

                                                                                                                                                                                          • Marlon F
                                                                                                                                                                                            Marlon F  Před 3 měsíci

                                                                                                                                                                                            You cannot "loosen" your ITB! Its not soft tissue like a muscle. The only thing you get is a) pain and b) loosen the muscles under it. I have this info from actually leading experts that are cscs, physical therapists etc

                                                                                                                                                                                            • Prime Captain
                                                                                                                                                                                              Prime Captain  Před 4 měsíci

                                                                                                                                                                                              Excellent Video! Excuse me for the intrusion, I am interested in your thoughts. Have you heard the talk about - Dinanlinson Rocky Position Approach (do a google search)? It is a smashing one off product for learning how to fix chronic knee pain without the hard work. Ive heard some great things about it and my cousin after many years got excellent results with it.

                                                                                                                                                                                              • llantino
                                                                                                                                                                                                llantino  Před 4 měsíci

                                                                                                                                                                                                you are runners or no

                                                                                                                                                                                                • Robert Michon
                                                                                                                                                                                                  Robert Michon  Před 4 měsíci

                                                                                                                                                                                                  Cheers for the Video! Forgive me for the intrusion, I would love your opinion. Have you researched - Dinanlinson Rocky Position Approach (erm, check it on google should be there)? It is an awesome exclusive guide for learning how to fix chronic knee pain without the headache. Ive heard some amazing things about it and my old buddy Taylor at last got cool results with it.