How To Fix Pain In The Front Of The Knee. (Runner's knee) -

paint at the front of the knee just underneath or around the kneecap is extremely common and in many cases there’s a really quick simple solution so in this video i’m going to show you the quick fix and then some other solutions in case your knee pain is a little bit more chronic or severe [Music] the kneecap slides up and down in a groove at the front of your knee and the groove acts like a train track keeping the kneecap in place but if the muscles each side of your thigh get out of balance the kneecap can move to one side and start to grind and this will cause pain underneath the kneecap and runners cyclists hikers and gym junkies who do a lot of squats tend to get this the most common direction of kneecap grinding is on the outside of the groove the kneecap moves out too far so this can be caused from muscles that are too tight on the outside of the thigh or muscles that are too weak on the inner thigh and this brings us to the quick fix overdoing sports that work the quads a lot can cause the outer quad muscle the vastus lateralis to become tight or adhesions to develop under the iliotibial band it’s easy to both test and release this side sitting on a low chair with your knee straight roll your leg in a bit relax the thigh muscles until the kneecap goes floppy and then rub the bottom third or half of the outer thigh with the heel of your hand if this is sharply painful this is the most likely cause of your knee pain you should be able to push quite hard and have no pain in those muscles to release the muscle on this side simply rub in small circles with the heel of your hand right down to the side of the knee for some people this can be excruciating so if it’s a bit too sore just start off by rubbing with your fingertips instead it usually helps to have pants or tracksuit pants on for this do this for a minute or two a couple of times a day this technique can stop the knee pain really quickly sometimes within a day sometimes within a week keep doing this daily until you can rub that area and not feel pain a lot of people recommend a foam roller for releasing this area but foam rolling on the side of the thigh is awkward and with this rubbing technique you have much more control after the muscle release we need to stretch the outside of the thigh holding the back of a chair grab the foot of the painful side with your other hand and pull it up and then in we don’t want to pull the kneecap into the knee too much and inflame it more so don’t bend your knee back as far as you can just bring it back a little bit instead if it hurts your kneecap either stop or do it gentler we want you to feel this in the quad and hopefully more on the outside you can use a towel around your foot if you struggle to reach your foot hold for 20 to 30 seconds twice once a day and after exercise that works the quads if the pain at the front of your knee is chronic or unresponsive to this lateral muscle release we need to look at three other possibilities so one of the things can disrupt the tracking of the kneecap and cause it to grind against the bone underneath one if you’ve got flat feet your knee will drop in causing the kneecap to rub against the side of its groove so if that’s the case you may need orthotics and or pronation support trainers two in some people instead of too much tension in the muscles on the outer thigh there’s a weakness of the inner quad muscle the vastus medialis this allows the kneecap to track out too far to the outside the inner quad muscle is most active in the last 30 degrees or so of extension so we can strengthen it in this way with a foam roller or rolled up towel underneath your knee externally rotate the leg to about 45 degrees and then slowly extend the knee hold for a few seconds so that you can see the vastus medialis bulge and then lower it again repeat 10 times and do three sets you can do the equivalent on a chair or a bench and if you don’t seem to be feeling much of a burn in the vastus medialis you can add a slight weight our old friend glute medius is the last common cause of kneecap pain because its effect on abducting internally and externally rotating the hip has a large influence on the way the knee sits now i prefer a closed chain method of strengthening it which is quick and simple stand on one leg on the side of your sore knee then allow your hip to drop out to the side under the weight of your body then contract the muscles on that side of the pelvis not the other side until the pelvis is tilted the other way and repeat that several times slowly until you feel a burn in the muscles here work your way up to two sets of ten over a few weeks but don’t do too many on the first day glute strength varies enormously and some people will get sore the next day after only doing five or ten so don’t do any more than that on day one now obviously if your knee pain is pretty bad you might need to ease up on sport until things settle down and if it’s really inflamed it’s a good idea to ice it three times a day for 10 minutes and that’ll reduce the inflammation just to start things off but that’s it for today hope you liked the video if you did please consider liking commenting and subscribing to support the channel because it really helps okay cheers now obviously if you need our old flint

Pain at the front of the knee—just underneath or around the kneecap—can be really quick and simple to solve. So, in this video I show you a really effective quick fix for kneecap pain (or “patellofemoral pain syndrome”), and then some other solutions in case your knee pain is a bit more chronic or severe. Knee pain while running (or actually kneecap pain while running) is called Runner’s Knee (PATELLOFEMORAL PAIN SYNDROME, or it’s old name: Chondromalacia Patella) and is normally quite easy to fix.

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