Running knee pain! | How to fix runner’s knee

Running knee pain! | How to fix runner’s knee

– There are two types
of runner’s knee pain. Pain on the outside of the knee indicates it’s iliotibial band syndrome. And pain mainly on the front of the knee indicates it’s probably
patellofemoral pain syndrome. So let’s have a quick look at some of the things we can do for both. (upbeat music) I’m Helen Clare, and this
is Run Better with Yoga, helping you to run stronger,
longer, more focused, and injury-free with yoga. I’d be honored if you’d
subscribe to our channel and get our weekly videos
and free downloads. Make sure you stay to
the end of this video where I’ll be sharing some details on how you can be part of
a new amazing free course that we’ll be offering soon all to do with building strength and mobility for runners with yoga, helping you to avoid or overcome injuries such as runner’s knee. So pain on the outside
of the knee indicates that you’re suffering with
ITBS, iliotibial band syndrome, an inflammation of the IT band, which is that thick band of fascia that runs down the outside of the thigh. So foam rolling will only
help minimally if at all and only temporarily. What will work and offer a
longterm solution in most cases is strengthening the glute
maximus and glute medius. So this can also significantly help if you have pain somewhere
on the front of the knee, which is more likely to be
patellofemoral pain syndrome. So as both of these knee
pain conditions stem from mechanical imbalances, the only way to treat them longterm is to build whole body strength and mobility and learn how to run well. So a great well-rounded yoga practice can definitely help you achieve this. But here we have a few great
exercises to start with. Okay, so we’re just gonna be down on the floor for this class, and each of these poses and
exercises is going to be used for whether you have pain
on the outside of the knee or somewhere on the front of the knee. But the way in which you
do them might change. So let’s get started, and
I’ll talk you through. If you have a yoga block,
that can be useful. Or you could use a foam roller instead. If you don’t have either, don’t worry. Come and lie down on your back. And just pause there with your knees bent. Take a couple of long breaths in and out. (inhales and exhales) Just become aware of yourself, your body, how it feels just now, any pain that there is that
you can sense in the knees. And then take your
attention to your pelvis and just find in areas that are small, you’ll lift through your chest so you can feel your upper back lifting and your pelvis tipping upwards, forwards. And then tip the pelvis back so you can feel your lower back
pressing down into your mat. Again, inhale, lift the chest a bit. Tip the pelvis up. (inhales) Then exhale. Rock the pelvis back for your lower back. Press down. Once more, inhale up. Exhale all the way down. The back is pressing into the floor. And then keep some of that,
but reduce it a little bit. As you can feel your
abdominals drawing in, your lower back down towards the ground without forcing the whole
of the back to become flat. Hands onto your belly, lift your knees. Start to lengthen your legs up, but they don’t need to go straight. So we’re just going to start
with a little bit of core work. So strength from the core is so important, and if there’s an injury, we have to remember that
it’s usually not that place such as the knees where the
pain is originating from. So we gotta look further up the body. We have to start with a strong core that connects to the rest of the body. Okay, so belly draws in. Widen the legs apart. It doesn’t need to be far. Back in, and then a small
lift with the pelvis up. Go inhale, widen. Exhale in and a little lift. (inhaling and exhaling) Now take a few more. It really is just a small lift. The legs don’t even need
to be completely straight. Just finding my stability
coming through the center. Knees not having to do anything, just keeping the legs nice and inline. Let’s take three more. Relax your upper back,
shoulders, and neck. Last one, and place your feet down. Now if you have your
block or a foam roller, take and place it in between your knees. Okay, just pause there. Reconnect to the breath. Full breath into your belly. (inhales) And a full breath out. (exhales) (inhales) (exhales) Good, okay, so always
maintain that connection to the breath, staying aware
of how the body’s feeling. Now squeeze the block,
whatever you’re holding. Lift the hips. Now, if you have pain somewhere around the front of the knee, you’re only gonna lift the
hips as far as feels good, so without feeling any pain. If you can feel pain in the
knees as you lift the hips, you need to come lower down. So I don’t want you to
move into the area of pain. Exhale, drop the hips back to your mat. Inhale, just lift them straight back up as far as feels good. Keep squeezing the block. (inhales) Exhale down. So I don’t mind how small
or big this movement is. I want you to move mindfully
with awareness. (inhales) Using all the muscles of the hips, each of the glutes working as
a community there, hugging in, feeling the inner thighs work
to hold that block there. And firmly pressing
down through your feet. And if for you it hurts even
just coming up a small way, then just skip this one for now. And let’s just take another few more. (inhales) (exhales) (inhales) (exhales) So our core muscles obviously
connect to our hip muscles, and that combination provides such great strength and
stability for our legs, really helping to reduce the risk of injury when we have
that sufficient strength and stability there from our center. Okay, last one here. Bring the hips down. Release your block. And flip all the way over onto your front. Make a little pillow with your hands. Lengthen your legs back long behind you. (breathes and sighs) And then lift the legs, keep
them as straight as you can, and just start a little kicking motion. Kicking motion in the air. Upper body, arms, they can stay relaxed. We’ve got a little bit more
work here for the glutes, particularly the lower glutes. (inhaling and exhaling) So with even knee pain condition, best place to start working is the core, are the glutes, all those hip muscles, all the pelvic stabilizers. See what difference after a
little bit of time that has. A few more breaths here. (inhaling and exhaling) Okay, and come down, relax, ah. Take the legs out.
(inhales and exhales) And roll onto one side. Bend your knees and
just support your head. Either rest it on your arm
or hold it in your hand. Take other hand to your hips so that outside of the hip
here, lengthen your spine. For your lower waist, just slightly lift from the floor here. So when I say long in the spine, keep the pelvis nice and level. Lift the top leg and then
just stretch out that top leg, keeping one knee above the other. Good, bend it back in. Stretch it back out. It’s a fairly simple, but
notice what you can feel. Again, if there’s any
pain in the knee here as you extend or as you flex, make the movements smaller. See if you can reduce that amount of pain. If it’s still there, maybe wait a little bit longer
before you try this again. And here we’re getting
to work specifically on pelvic stabilizers, glute medius. Building strength there. Taking load out of some
of the smaller muscles, which can reduce tension and pulling from the IT band on the knee. So, this one particularly useful if you have that outer knee pain. Go into the last few. And drop the knees down,
one on top of the other, and just roll onto your back. So, keep the knees to the side, but just roll onto you
back to look upwards. (exhales) Just pausing here
before we take the second side. And that top leg and hip rest. And, yeah, notice how it felt, how tiring or not it was. Think about whether that is an area that you could do with building
a bit of strength up in. Okay, and then the same
to the second side. So roll all the way over. So you wanna try and line
up your spine nice and long. So you’ve got the souls of the feet more or less in line there. Lift your lower waist up slightly. Lift the top leg. Start to straighten it out.
(exhaling and inhaling) Top hand outer hip. And compare your sides. Is this side harder, easier, or the same? Is the knee pain the same
if you can feel it at all? And with any exercises, you don’t want to be feeling your pain. If there’s pain there, that’s a signal that you need to stop. And if you’re still running, best idea really is to stop running until that pain has gone. Okay, last couple. And then relax the legs. Roll your upper body back. And a few long full breaths here. Let that top leg and hip rest. And stay there as long as you need to. When you’re ready, just nice and slowly, roll over and push yourself back up. Thank you. So these are just a few
ways to get started, but know that the real benefit comes from a well-rounded, whole body approach, and that really is what yoga offers us. So please explore this channel and head over to and get your free copy of my pre and post-run yoga sequences. Before you go, we have a very
special free course coming up on Run Better with Yoga. And I know that you’re going
to want to be a part of it. So go and download that
free copy of the pre and post-run sequences via the link below, and I’ll send you all the info on this free course on September 23rd. If you enjoyed that video
or found it helpful, please let me know in the comments below. And I’ll see you next time.

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1 Comment

  1. thank you, v useful. I am going to start trying these as I am having ITB issues again and getting v fed up!!!

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