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
@@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)
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.
I can vouch for the first exercise. I did this workout after watching a video in another channel. The second and third exercise is a bit different from yours. It does fix my knee soreness as well as tightness behind my thighs. It doesnt take much time and it fixed a long term problem like magic.
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.
one of the very best depicted and explained exercise video, became a fan instantly, especially appreciate the explanations, video from all angles, multiple variations etc, helped me realize a few mistakes and correct form of bridge, lunges which i was never able to do earlier, will try these for my knee pain,
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!
Hello Stephane. I just discovered your channel, and I'm impressed with the quality of your content! Definitely a follow-all subscriber from now on. Do you plan recovery/therapy programs for individuals with jumper's knee issues? At 60 years of age, both my knees, ankles, among other joints feel destroyed. 🙏
@@buscadordeososmex Thanks for your kind comments. I am working on making some programs available, but it is taking some time. In the meantime, I should make a video on jumper's knee specifically. Thanks for the suggestion!
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
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.
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!
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!
very good explanations, for the bridge exercise, do we need to hold at the "up" position for like 3-4 secs or not needed? what is best as per your suggestion?
@@diauser3327 You do not need to hold the pose when up, it's in my opinion more interesting to give a progressive squeeze of the glutes as the pelvis moves upwards. Once you're at a good high, just slowly lower your pelvis. These are rather a movement-based exercise.
@@nanz_dagoat___ Hi again, I think you can continue to run under the very strict condition that you don't have pain during the run or the next day. That means pick a distance that is shorter and an intensity that is lower and at a lesser frequency, so that the knee can tolerate it well. Perhaps even walk runs or mild jog. Then build up as the knee improves.
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.
@@glennsantiago4003 Great question Glenn! These can be done on off days to avoid over-training the knees. However, if time and motivation are an issue, I always like doing those as a warm up before running. There is no issue doing them after an easy run, as long as the exercises don't cause pain.
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...
Hi, just to check should we only be doing the exercises on the injured knee? Or both knees? As I assume this will help prevent imbalances. Also, how many sets of each exercise should I do?
@@nanz_dagoat___ Hi, thanks for the good question. Yes, mostly on the injured knee, you could do (where possible), twice more on the injured side for example. It's always good to work on both, if time allows. In terms of sets, you could repeat to mild fatigue/burn in the glutes or quads with a maximum of 25. 3 to 4 sets no more than twice a day 3 to 5 days a week. All of this does deeply depend on whether your knee can handle the work and what the cause of the injury is. So if you are having pain during the exercise or the next day, let's assume that either this was too much workout, not ideal form or the exercises are not adapted.
@@prakashpanika297 sorry to hear about your pain and sorry for the late response. The effectiveness of these exercises will vary greatly depending on the nature of your injury. These are suggestions for you to try, that I find safer. They should get you stronger, while your body recovers. Hope your knee pain has reduced!
@@springroll816 Have you checked with a medical doctor to find out why the knee is swollen? In my opinion, you should not do these exercises. Wait until the swelling is under control.
Usually, the first thing to try is to increase your running cadence (number of steps per minute). Try and set a good rhythm with your arms. Maybe look into this ua-cam.com/video/XULQ7ES21rM/v-deo.htmlsi=TgdnBhTbMdmLSwrG. I also have some videos dedicated to cadence. Let me know how it goes!
the easiest way to avoid knee injury is to run like Erling Haaland. lower your hips during the run, and the body weight impact will not hit on your knee. but during competition don't run like this, it will decrease your speed.
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 #LearningIsEarning #SharingIsCaring
My knee has given up(buckling ) 2 months back now my knee condition is im able to walk normally but my leg feels weakness whenever im taking stairs nd iam a dancer basically so when ever im trying to do few movements im feeling like my knee will give up like that im feeling but i dont hav pain all i hav is weakness so is this 3 exercises helps me or not?
@@sidharthvasuram4868 Hi. If it's just sudden weakness on one leg only as a dancer, I would make an appointment with a medical Dr. Perhaps a neurologist, to rule out any nerve irritation. In the meantime, these exercises should help, yes. But please do check with a specialist. Any difference in muscles between the two legs (atrophy)?
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.
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.
@@DeepakMeena-tq4ri sorry to hear about your pain 😓 Have you consulted with a Dr? You seem to have pain during your daily life activities and for years. It sounds like you would need a medical diagnosis and some face to face therapy.
I have a couple of videos about those. Here's one of them ua-cam.com/video/1GHzpK0-eEo/v-deo.htmlsi=Lg6iPJIBBMdERWh2. Always better to consult with a specialist though!
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.
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
@@SafeMotionsThe pain is on the front of the knee cap. More like on the edges of the knee cap. Sometimes left side or top of the knee cap. The specific location of pain on the kneecap differs. Please help!! It’s been a months and I really want to be free from this. Thank you!!
@@jaegyunkim4287 Maybe tight hip flexors. Think about loosening the front of your hips (TFL muscles) massage, stretch. Depending on the sports you do, also make sure that you have good symmetry in the movements of the legs. It's best to consult with someone who can watch you, a personal trainer, a physical therapist, a medical doctor...
@@SafeMotionsyeah I am visiting a PT but still having the issue. It’s been almost 3months and it’s killing me rn 😢. The mri says no issue but I’m feeling constant pain don’t know what the issue is
@@jaegyunkim4287 Try foam rolling the front of your hips and all the quadriceps (front of the thigh and side of the thigh) to loosen up the knee cap. Place the roller where it feels tender and just hold for 10 seconds or so. Try and do this twice a day for a couple of minutes. See what happens after 2 weeks.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
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...
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)
@@des-j11 Hope it goes well - keep us updated
@@invincibleisaac2000 Just ran 10km and felt nothing I think I'm fully recovered.
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.
I can vouch for the first exercise. I did this workout after watching a video in another channel. The second and third exercise is a bit different from yours. It does fix my knee soreness as well as tightness behind my thighs. It doesnt take much time and it fixed a long term problem like magic.
@@blessedpapa So glad this type of workout works for you! And thanks for your comment, good to know the first exercise is relevant.
@@SafeMotions Thanks for your video. I will definitely try out the other two exercises in your video too.
Great explanation
Thank you!
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!
Best video I have ever found for this.
Thank you! Hope you get better soon!
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...
My dad walked in the room at 1:10 and had a few questions for me
😂
😂😂
I scrolled through the comments section to find this😭
😂
one of the very best depicted and explained exercise video, became a fan instantly,
especially appreciate the explanations, video from all angles, multiple variations etc,
helped me realize a few mistakes and correct form of bridge, lunges which i was never able to do earlier,
will try these for my knee pain,
@@diauser3327 Thank you for your kind comment. Much appreciated. I hope your knee pain gets a bit of relief!
thanks for the video
You're welcome. Thank you for your kind comment!
Great to see you back Stefan! Was just thinking about your videos the other day :)
Thanks for tuning in Phil 👍
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...
Hello Stephane. I just discovered your channel, and I'm impressed with the quality of your content! Definitely a follow-all subscriber from now on. Do you plan recovery/therapy programs for individuals with jumper's knee issues? At 60 years of age, both my knees, ankles, among other joints feel destroyed. 🙏
@@buscadordeososmex Thanks for your kind comments. I am working on making some programs available, but it is taking some time. In the meantime, I should make a video on jumper's knee specifically. Thanks for the suggestion!
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
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.
THANK YOU
You're very welcome. Thank you for your comment!
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!
Can I use 10/40W Pennzoil 🤔🏃🏽♂️🏃🏼♂️➡️🏃🏽➡️🏃🏼♂️➡️🏃🏽♂️
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!
very good explanations,
for the bridge exercise, do we need to hold at the "up" position for like 3-4 secs or not needed? what is best as per your suggestion?
@@diauser3327 You do not need to hold the pose when up, it's in my opinion more interesting to give a progressive squeeze of the glutes as the pelvis moves upwards. Once you're at a good high, just slowly lower your pelvis. These are rather a movement-based exercise.
@@SafeMotions thanks a lot, i was doing it like very very fast, will do slowly like you have suggested, i was doing wrong all till now,
@@diauser3327 Slow and controlled and focus on the feeling, yes, exactly. Hope it helps!
Thanks for sharing!
Thanks a bunch for commenting 👍
Thanks! Can i continue running whilst implementing these exercises into my routine?
@@nanz_dagoat___ Hi again, I think you can continue to run under the very strict condition that you don't have pain during the run or the next day. That means pick a distance that is shorter and an intensity that is lower and at a lesser frequency, so that the knee can tolerate it well. Perhaps even walk runs or mild jog. Then build up as the knee improves.
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.
Very helpful! Do i do these before or after the run? Thank you and more power
@@glennsantiago4003 Great question Glenn! These can be done on off days to avoid over-training the knees. However, if time and motivation are an issue, I always like doing those as a warm up before running. There is no issue doing them after an easy run, as long as the exercises don't cause pain.
@@SafeMotions thank you so much !!
😂 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...
Hi, just to check should we only be doing the exercises on the injured knee? Or both knees? As I assume this will help prevent imbalances. Also, how many sets of each exercise should I do?
@@nanz_dagoat___ Hi, thanks for the good question. Yes, mostly on the injured knee, you could do (where possible), twice more on the injured side for example. It's always good to work on both, if time allows. In terms of sets, you could repeat to mild fatigue/burn in the glutes or quads with a maximum of 25. 3 to 4 sets no more than twice a day 3 to 5 days a week. All of this does deeply depend on whether your knee can handle the work and what the cause of the injury is. So if you are having pain during the exercise or the next day, let's assume that either this was too much workout, not ideal form or the exercises are not adapted.
Very nice video and informative. I saw some 360 footage as well 😊👍
Thanks Stelvio. These cameras are just great...
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.
top notch thanks
Thanks for your comment!
Suffering from left leg knee pain,how effective are this exercises sir
I was initially running in road earlier actually that's the main reason behind
@@prakashpanika297 sorry to hear about your pain and sorry for the late response. The effectiveness of these exercises will vary greatly depending on the nature of your injury. These are suggestions for you to try, that I find safer. They should get you stronger, while your body recovers. Hope your knee pain has reduced!
What if you can’t bend your knee to do these exercises if your knee is so swollen from runners knee??
@@springroll816 Have you checked with a medical doctor to find out why the knee is swollen? In my opinion, you should not do these exercises. Wait until the swelling is under control.
Please i need help sir my coach says because i run and land with too much power how do i stop that
Usually, the first thing to try is to increase your running cadence (number of steps per minute). Try and set a good rhythm with your arms. Maybe look into this ua-cam.com/video/XULQ7ES21rM/v-deo.htmlsi=TgdnBhTbMdmLSwrG. I also have some videos dedicated to cadence. Let me know how it goes!
Marathan planners for begineers should come with a health warnin.
Haha, I guess so. Injuries in runners usually happen when training for a race...
the easiest way to avoid knee injury is to run like Erling Haaland. lower your hips during the run, and the body weight impact will not hit on your knee. but during competition don't run like this, it will decrease your speed.
01:10 that’s how I feel I am when my boss yells at me
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
#LearningIsEarning
#SharingIsCaring
This is great to hear!! And thank you for sharing your experience 🙏
Knee pain while running I just rest for 2 pr 3 weak I got no more pain in my knee
@@fertyranee564 first step in recovery is stopping what created the overuse injury 👍
My knee has given up(buckling ) 2 months back now my knee condition is im able to walk normally but my leg feels weakness whenever im taking stairs nd iam a dancer basically so when ever im trying to do few movements im feeling like my knee will give up like that im feeling but i dont hav pain all i hav is weakness so is this 3 exercises helps me or not?
@@sidharthvasuram4868 Hi. If it's just sudden weakness on one leg only as a dancer, I would make an appointment with a medical Dr. Perhaps a neurologist, to rule out any nerve irritation. In the meantime, these exercises should help, yes. But please do check with a specialist. Any difference in muscles between the two legs (atrophy)?
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 runner knee have in both knees pls ans
@@DeepakMeena-tq4ri Yes, runner's knees can have on both knees at the same time.
I have been suffering pain for 4years walking standing stairing squating pain all r runner knee pain symptom
@@DeepakMeena-tq4ri sorry to hear about your pain 😓 Have you consulted with a Dr? You seem to have pain during your daily life activities and for years. It sounds like you would need a medical diagnosis and some face to face therapy.
@@SafeMotions thank u dr
Very well explain . Thanq
Thanks for your comment!
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 ua-cam.com/video/1GHzpK0-eEo/v-deo.htmlsi=Lg6iPJIBBMdERWh2. Always better to consult with a specialist though!
i run my leg starts hurting
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.
I’m trying and trying to ignore the background music but I can’t I can’t 😵💫😵💫
🙏💯👍
I am from India when I am running my knee i
Hii I am from India
i run my leg starts hurting please give me best exercises
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
Anyone feeling pain while walking and sitting for more than 30minutes? I don’t even run, don’t know the reason why I got the runners knee
This can be an indicator of several knee issues. Is the pain located behind the knee cap? On the side of the knee cap? Above? Below?
@@SafeMotionsThe pain is on the front of the knee cap. More like on the edges of the knee cap. Sometimes left side or top of the knee cap. The specific location of pain on the kneecap differs. Please help!! It’s been a months and I really want to be free from this. Thank you!!
@@jaegyunkim4287 Maybe tight hip flexors. Think about loosening the front of your hips (TFL muscles) massage, stretch. Depending on the sports you do, also make sure that you have good symmetry in the movements of the legs. It's best to consult with someone who can watch you, a personal trainer, a physical therapist, a medical doctor...
@@SafeMotionsyeah I am visiting a PT but still having the issue. It’s been almost 3months and it’s killing me rn 😢. The mri says no issue but I’m feeling constant pain don’t know what the issue is
@@jaegyunkim4287 Try foam rolling the front of your hips and all the quadriceps (front of the thigh and side of the thigh) to loosen up the knee cap. Place the roller where it feels tender and just hold for 10 seconds or so. Try and do this twice a day for a couple of minutes. See what happens after 2 weeks.